WOD Blog
 | Mon, May 9 2016 |  |
| WEIGHTLIFTING 5/9/16 | METCON 5/9/16 | WARM UP 5/9/16 | COMPETITORS TRAINING 5/9/16 |
WEIGHTLIFTING 5/9/16 (Weight) Week 1 A. Back Squat/Front Squat 6-3-6-3-6-3-6-3 6's Back Squat and stay at 80% 3's Front Squat begin at 85% and increase each wave.
| 1st | 165 back 135 front Rx | Saori Mon, May 9, 2016 | | 2nd | 155 Rx | Katriel-Maria Mon, May 9, 2016 | | 3rd | 145 back 125 front Rx | Rachel T Mon, May 9, 2016 | | 1st | Front: #185 Back: 205 Rx | Parker Mon, May 9, 2016 | | 2nd | 275:245 Rx | Charles G Mon, May 9, 2016 | | 3rd | 265:245 Rx | Braeden Mon, May 9, 2016 |
| Eric M | 205 back/150 front Rx | | | Steve M | 175 Rx | | | Seth D | 160 back 125 front Rx | | | Brenda L | 125 Rx | | | Carolyn | 105# Rx | Both...worked on going deep in pocket | | Parker | Front: #185 Back: 205 Rx | | | Mercedes | 50 Rx | | | Dean | 135 Rx | | | Katriel-Maria | 155 Rx | felt reaaaaaaaaally heavy today. holy cow. | | Scott B | 205 Rx | 205 & 170 | | Charlie | 200 Rx | 200 Back 200 Front Pr | | Rachel T | 145 back 125 front Rx | | | Saori | 165 back 135 front Rx | 145x2 front | | Caleb J | 155 back/135 front Rx | | | Mike S | 225 back 195 front Rx | | | Keith C | 200 Rx | 200 back 155 front | | Brittanee | 125# all of them Rx | | | Carl | 225 back 195 front Rx | | | Tyson D | 245 front squat 225 back squat Rx | | | Charles G | 275:245 Rx | | | Braeden | 265:245 Rx | | | Scott Chr | 255, 205 Rx | | | Kristen Ol | 95, 75 Rx | |
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METCON 5/9/16 (Reps, Rx+, Rx2, Rx3) 15 min AMRAP Air Squat-21 reps Deadlift-15 reps TTB-9 reps GOAL: 300 reps+ Rx+: Sub KB Goblet Squat 53#/35#, 205#/135# Rx: 155#/105# Rx2: 95#/65#, Sub KTC Rx3: 75#/55#, Sub Sit Ups
| 1st | 373 Rx | Sarah D Mon, May 9, 2016 | | 2nd | 338 Rx | Saori Mon, May 9, 2016 | | 3rd | 306 Rx | Rachel T Mon, May 9, 2016 | | 1st | 392 Rx | Charles G Mon, May 9, 2016 | | 2nd | 360 Rx | Tyson D Mon, May 9, 2016 | | 3rd | 351 Rx | Todd N Mon, May 9, 2016 |
| 1st | 373 Rx | Sarah D Mon, May 9, 2016 | | 2nd | 338 Rx | Saori Mon, May 9, 2016 | | 3rd | 306 Rx | Rachel T Mon, May 9, 2016 | | 1st | 392 Rx | Charles G Mon, May 9, 2016 | | 2nd | 360 Rx | Tyson D Mon, May 9, 2016 | | 3rd | 351 Rx | Todd N Mon, May 9, 2016 |
| Spencer Ch | 321 Rx | | | Eric M | 246 Rx2 | pacing oneself | | Steve M | 275 Rx | | | Tracie | 276 Rx2 | RX except Laying TTB | | Seth D | 225 Rx2 | rx2 with 105 clean | | Carolyn | 170 Rx | 4th round TTB | | Brenda L | 286 Rx2 | KTB 65# | | Parker | 204 Rx | | | Mercedes | 135 #50 Rx2 | sub sit-ups | | Cherise | 216 Rx2 | 105#; KTC | | Dean | 225 Rx2 | | | Katriel-Maria | 242 Rx | | | Scott B | 216 Rx | 4 rds + 36 | | Nate D | 312 Rx | | | Kevin Fo | 306 Rx | | | Rachel T | 306 Rx | | | Saori | 338 Rx | | | Caleb J | 225 Rx2 | #95 TTB | | Mike S | 330 Rx | | | Keith C | 381 Rx2 | 8 rounds plus 21 | | Sarah D | 373 Rx | | | Robson | 297 Rx | | | Charlie | 256 Rx | I did kTE instead of KTB | | Robbie | 334 Rx | | | Bailey J | 291 Rx | | | Ashley Al | 292 Rx2 | 85#, TTB | | Brittanee | 225, 65#, KTC Rx2 | | | Carl | 255 Rx | | | Charles G | 392 Rx | | | Tyson D | 360 Rx | | | Braeden | 225 Rx | | | Seth m | 216 @ 95 lbs | still getting strength back | | Scott Chr | 333 Rx | | | Todd N | 351 Rx | |
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WARM UP 5/9/16 (Time) FOAM ROLL-Quads,Traps,Lats,Forearms,Glutes-10-20 passes at least GROUP WARM UP Band Pull Aparts in Squat Position-1 min Walking Planks-30 secs Hip Rotations-20 R/L Praying Pose to Hammy Stretch-2 mins Wall Squat with front rack position-20 reps Mix stance Hollow Rocks-20 reps TTB-10 reps Band or Barbell GM-15 reps Front Squats/Back Squats-7 reps each COOLDOWN Couch Stretch-2 mins Wall Stretch-2 mins
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COMPETITORS TRAINING 5/9/16 (Time) Week 1! NEW FOCUS-Deadlift, Front Squat, FRAN! A. Clean & Jerk (Powerclean & Split jerk) 4-4-4-4-4 @80%+ B. Deadlift- Pull from a 25# plate and 45# plate. 7-7-7-7 85%+ (try to match or beat what you did last week) C. Assistance: Every 2 mins for 8 rounds 1-3 Muscle Ups 5-7 CTB Pull Ups 5-9 Handstand Push Ups close grip than normal D. Metcon-4-3 min rounds of 15-12-9 Hangpowerclean 115#/75# Pull Up
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