WOD Blog
 | Fri, Mar 25 2016 |  |
| OPENS METCON 16.5 3/25/16 | WEIGHTLIFTING 3/18/16 | WARM UP 3/25/16 |
OPENS METCON 16.5 3/25/16
(Time, Rx2, Rx3)
21-18-15-12-9-6-3
Thruster
Bar Facing Burpee
GOAL: Finish under 13 mins CAP off at 16 mins
Rx: 95#/65#
Rx2: 75#/55#
Rx3: Sub Push Press 75#/55#
| 1st | 16:00 Rx | Rachel T Fri, Mar 25, 2016 | | 2nd | 157 Rx2 | Corin Fri, Mar 25, 2016 | | 3rd | 16:00 Rx2 | Cherise Fri, Mar 25, 2016 | | 1st | 15:13 Rx | Charles G Fri, Mar 25, 2016 | | 2nd | 16:00 Rx | Scott B Fri, Mar 25, 2016 | | 3rd | 16:00 Rx2 | Charlie Fri, Mar 25, 2016
Bill Fri, Mar 25, 2016 |
| Corin | 157 Rx2 | | | Cherise | 16:00 Rx2 | DNF: 93 reps | | Scott B | 16:00 Rx | 78 reps. Should've gone Rx2 | | Rachel T | 16:00 Rx | DNF 2 thrusters in the 6 | | Bill | 16:00 Rx2 | 122 reps | | Charlie | 16:00 Rx2 | 120 reps | | Charles G | 15:13 Rx | |
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WEIGHTLIFTING 3/18/16
(Weight)
Week 3 (30 mins)
Choose one for the next 4 weeks
Overhead Squat OR Front Squat
2-2-2-2-2-2-2-2-MR*
Begin at 75% of MAX at weight each set and pause in bottom for 3 secs for EACH rep.
*Perform 1 set of BACK SQUATS @ 75% of MAX regular tempo aim for 15
| Corin | 105 Rx | Overhead squat | | Cherise | 125# Rx | OHS | | Rachel T | 110 Rx | PR overhead squat | | Charlie | 130 Rx | OHS |
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WARM UP 3/25/16
(Time)
FOAM ROLL-Delts,Traps.Lats,Back ,Chest,Quads
GROUP WARM UP
With a partner
2 rounds
Row-1min-30 secs
Burpee 2 for 1's-1 min-30 secs
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OHS-10 reps
Hip Rotations-20 R/L
Praying pose to Hammy Stretch-1 min
w barbell
5 OHS and Front Squats
10 reps Thrusters w pause in bottom-
COOLDOWN
Couch Stretch- 2 mins
Modified Hurdlers Stretch-1 min R/L
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