WOD Blog
 | Wed, Apr 6 2016 |  |
| WEIGHTLIFTING 4/6/16-4/13/16 | AMANDA 4/6/16 | COMPETITORS TRAINING 4/13/16 | WARM UP 4/13/16 |
WEIGHTLIFTING 4/6/16-4/13/16
(Weight)
Back Squat Week 2
5-5-5-5-5-MR
*Move feet out slightly wider for ALL Sets
*MR perform 1-2 max rep sets of Split Squats w 40% of what you end with on your final 5.
Final 5 GOAL 85%+(Beat what you did last week)
| 1st | 225 Rx | Cherise Wed, Apr 6, 2016 | | 2nd | 185 Rx | Katriel-Maria Wed, Apr 6, 2016 | | 3rd | 175 Rx | Corin Wed, Apr 6, 2016 | | 1st | 285 Rx | Aaron F Wed, Apr 6, 2016 | | 2nd | 275 Rx | Hilo Wed, Apr 6, 2016 | | 3rd | 265 Rx | Robbie Wed, Apr 6, 2016 |
| 1st | 225 Rx | Cherise Wed, Apr 6, 2016 | | 2nd | 185 Rx | Katriel-Maria Wed, Apr 6, 2016 | | 3rd | 175 Rx | Corin Wed, Apr 6, 2016 | | 1st | 320 Rx | Charles G Wed, Apr 13, 2016 | | 2nd | 295 Rx | Jonathan K Wed, Apr 13, 2016 | | 3rd | 285 Rx | Scott Chr Wed, Apr 13, 2016
Aaron F Wed, Apr 6, 2016 |
| Carolyn | 140 Rx | | | Steve M | 235 Rx | 95 for splits | | Eric M | 235 Rx | | | Cherise | 225 Rx | | | Corin | 175 Rx | 185X3 | | Sterling | 225 Rx | | | Carl | 245 Rx | | | Sandra D | 135 Rx | | | Rachel T | 145 Rx | | | Heikoti | 205 Rx | Lifting w/ proper techniuqe is tough! lol | | Katriel-Maria | 185 Rx | | | Jared A | 245 Rx | | | Diane | 95 Rx | | | Charlie | 225 Rx | | | Aaron F | 285 Rx | 3 @ 295, but was losing form | | Nancee | 165 Rx | | | Mark B | 135 Rx | | | Bailey J | 135 Rx | | | Robbie | 265 Rx | | | Hilo | 275 Rx | |
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AMANDA 4/6/16
(Time, Rx2, Rx3)
'AMANDA'
9-7-5
Ring Muscle Up
Squat Snatch (135#/95#)
GOAL: Finish under 5 mins CAP off at 7 mins
Rx: As written
Rx2: Sub Bar Muscle Up and Powersnatch 135#/95#
Rx3: Sub CTB Pull Ups and Hangsnatch 95#/65#
MODWOD: Sub Single Arm DB Snatch 30-20-10
Ring Rows
| 1st | 3:58 Rx3 | Nancee Wed, Apr 6, 2016 | | 2nd | 5:30 Rx3 | Mark B Wed, Apr 6, 2016 | | 3rd | 4:39 | Carolyn Wed, Apr 6, 2016 | | 1st | 7:00 Rx | Robbie Wed, Apr 6, 2016 | | 2nd | 6:48 Rx2 | Todd N Wed, Apr 6, 2016 | | 3rd | 8:05 Rx2 | Steve M Wed, Apr 6, 2016 |
| Carolyn | 4:39 | Jumping CTB, 55# | | Steve M | 8:05 Rx2 | | | Eric M | 7:00 | DNF 1Rd RX completed | | Sterling | 8:41 | Chin-ups and ring dips, #95 lbs. | | Cherise | 8:19 | ring rows, pushups, 85#; and one bonked head 😜 | | Corin | 4:40 | kipping pullups, 55lb hangsnatch | | Carl | 6:02 | 5-3-1; bar MU; 95# snatch | | Heikoti | 6:53 | MODWOD 55 lbs. single arm DB snatch | | Rachel T | 6:41 | Chin ups ring dips #65 Snatch | | Jared A | 4:54 Rx3 | Power snatch | | Diane | 7:00 | 'mod wod'finished at 7 min. 30-20-10 | | Todd N | 6:48 Rx2 | Sub BMU 135# Squat Snatch | | Charlie | 3:25 Rx3 | | | Aaron F | 7:00 | 4/7 squat snatch. Sub pull up for muscle up, 115 lb squat snatch | | Nancee | 3:58 Rx3 | 55# hangs snatch, ring rows | | Mark B | 5:30 Rx3 | Ring Rows/65# Hang Snatch | | Bailey J | DNF :( Rx3 | | | Robbie | 7:00 Rx | DNF, 115 lb snatch with ring muscle ups, had 4 snatches left. |
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COMPETITORS TRAINING 4/13/16
(Time)
This is the day to REST/MOBILIZE meet with me or a chance to get in a personal 10-15 min long EMOM or skill set
(e.g Rowing for Julia, Kenna
(e.g Burpees for literally everyone except Julia)
(e.g Muscle Ups, CTB's Handstand walking
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WARM UP 4/13/16
(Time, Rx+, Rx2, Rx3)
FOAM ROLL-Quads,Glutes,Delts,Traps
GROUP WARM UP
Burpee2 for 1-Jumping jacks 5-30 secs
Mtn.Climbers/Dynamic Plank-30 secs
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Hip Rotations-30 secs R/L
Pray Pose w Hammy stretch-30 sec
Hollow Rocks-30 secs
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Band Presses and Pull Aparts-30 secs
STO-15 reps
Split Squats-5 R/L
COOLDOWN-
Banded Hip Stretch-2 mins R/L
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