WOD Blog
 | Fri, Mar 11 2016 |  |
 | Happy Birthday: Angel C |
| METCON 3/11/16 | WEIGHTLIFTING 3/11/16 | WARM UP 3/11/16 |
METCON 3/11/16
(Reps, Rx2, Rx3)
7 min AMRAP
10-Powersnatches
3-Bar Muscle Ups
GOAL: Complete over 7 rounds (91 reps)
Rx: 75#/55#
Rx2: Sub Jumping Bar Muscle Ups
Rx3: Sub CTB Jumping Pull Ups
| 1st | 150 Rx2 | Brenda L Fri, Mar 11, 2016 | | 2nd | 65 Rx2 | Rachel T Fri, Mar 11, 2016 | | 3rd | 65 Rx3 | Linda Fri, Mar 11, 2016 | | 1st | 81 Rx | Charles G Fri, Mar 11, 2016 | | 2nd | 65 Rx | Scott Chr Fri, Mar 11, 2016 | | 3rd | 39 Rx | Carl Fri, Mar 11, 2016 |
| Jared A | 43 Rx2 | | | Carl | 39 Rx | | | Brenda L | 150 Rx2 | jumping to chest | | Corin | 62 Rx3 | Kipping pullups | | Cherise | ??? | lost count | | Sterling | 2 rounds, and then my shoulder popped. Rx2 | I can't do muscle ups, and I quit early because my shoulder slipped in the joint. | | Charles G | 81 Rx | | | Rachel T | 65 Rx2 | | | Linda | 65 Rx3 | 55# Jumping pull ups | | Joslyn | 52 Rx3 | kipping pull ups | | Charlie | 65 Rx2 | | | Scott Chr | 65 Rx | |
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WEIGHTLIFTING 3/11/16
(Weight)
Week 1 (30 mins)
Choose one for the next 4 weeks
Overhead Squat OR Front Squat
4-4-4-4-4-4-MR*
Begin at 60% of MAX at weight each set and pause in bottom for 3 secs for EACH rep.
*Perform 1 set of BACK SQUATS @ 60% of MAX regular tempo aim for 12+
| 1st | 110 Rx | Rachel T Fri, Mar 11, 2016 | | 2nd | 105 Rx | Joslyn Fri, Mar 11, 2016
Cherise Fri, Mar 11, 2016 | | 3rd | 95 Rx | Corin Fri, Mar 11, 2016 | | 1st | 145 Rx | Scott Chr Fri, Mar 11, 2016
Sterling Fri, Mar 11, 2016 | | 2nd | 135 Rx | Carl Fri, Mar 11, 2016 | | 3rd | 110 Rx | Charlie Fri, Mar 11, 2016 |
| Jared A | 105 Rx | Overhead | | Carl | 135 Rx | OHS w/3 sec pause | | Brenda L | 90 Rx | Over Head | | Cherise | 105 Rx | 33@130 back squat | | Corin | 95 Rx | | | Sterling | 145 (but I forgot to pause on the bottom) Rx | 145 x 22 for Back squat | | Rachel T | 110 Rx | | | Linda | 85 Working on squatting deeper Rx | | | Joslyn | 105 Rx | | | Scott Chr | 145 Rx | OHS. 1 @ 155. | | Charlie | 110 Rx | overhead squats |
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WARM UP 3/11/16
(Time)
FOAM ROLL-Delts,Traps.Lats,Back
GROUP WARM UP
Row 500m upon arrival then
Wall squats-10 reps
Hip Rotations-20 R/L
Praying pose to Hammy Stretch-1 min
wallballs-15 reps
handstand hold-10-30 sec
Deadlift-15 reps
COOLDOWN
Banded Hip Stretch- 2 mins
Modified Hurdlers Stretch-1 min R/L
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