WOD Blog
 | Mon, May 16 2016 |  |
| WEIGHTLIFTING 5/16/16 | WARM UP 5/16/16 | METCON 5/16/16 | COMPETITORS TRAINING 5/16/16 |
WEIGHTLIFTING 5/16/16
(Weight)
Week 2
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.
BEAT WHAT YOU DID LAST WEEK ON FRONT SQUAT
| 1st | 145 / 135 Rx | Rachel T Mon, May 16, 2016 | | 2nd | 145 Rx | Cherise Mon, May 16, 2016 | | 3rd | 105 75 Rx | Kristen Ol Mon, May 16, 2016 | | 1st | 255 225 Rx | Scott Chr Mon, May 16, 2016 | | 2nd | 255 BS, 195 FS Rx | Aaron F Mon, May 16, 2016 | | 3rd | 225 205 Rx | Carl Mon, May 16, 2016 |
| Wade | 225 190 Rx | | | Kristin | 95 Rx | | | Megan A | 75 Rx | | | Carolyn | 100 Rx | Las Vegas consequence | | Caleb J | 155 135 Rx | | | Rachel T | 145 / 135 Rx | PR front squat | | Cherise | 145 Rx | same for front and back | | Carl | 225 205 Rx | | | Jeremy B | Bench press 150 Rx | | | Keith C | 160 front. 205 back Rx | | | Charlie | 200 Rx | Front and Back | | Scott Chr | 255 225 Rx | | | Kristen Ol | 105 75 Rx | | | Aaron F | 255 BS, 195 FS Rx | |
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WARM UP 5/16/16
(No Results Tracked)
FOAM ROLL-Quads,Glutes,Mid Back,Forearms 10-20 passes
GROUP WARM UP
Walking Plank/Dynamic Plank-20 secs of each
Hip rotations-20 R/L
Praying pose-10 secs Air Squats-5 reps-3 sets
Spiderman to Hammy-20 secs of each R/L
Stationary Inchworms-30 secs
GM/Back Squat-5 reps of each
SDHP-7 reps
Front Squat-7 reps
COOLDOWN
Pigeon Stretch-2 mins R/L
Modified Hurdlers stretch-1 min R/L
Samson Stretch-30 sec R/L
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METCON 5/16/16
(Time, Rx+, Rx2, Rx3)
21-18-15-12-9-6
Thruster
SDHP
GOAL: Finish under 12 mins CAP off at 15 mins
Rx+: 115#/75#
Rx: 95#/65#
Rx2: 75#/55#
Rx3: Sub KB Thruster single, KB Swing 35#/26#
| 1st | 12:31 Rx+ | Julia Goldst Mon, May 16, 2016 | | 2nd | 12:48 Rx | Rachel T Mon, May 16, 2016 | | 3rd | 15:00 Rx | Cherise Mon, May 16, 2016 | | 1st | 12:25 Rx | Seth B Mon, May 16, 2016 | | 2nd | 13:48 Rx | Todd N Mon, May 16, 2016 | | 3rd | 14:58 Rx | Tyson D Mon, May 16, 2016 |
| Kristin | 14:31 Rx2 | | | Megan A | 15:00 Rx2 | Finish 15's | | Tracie | 14:44 Rx3 | 35# Thrusters and SDHP | | Carolyn | 15:00 Rx2 | Finished 15's so sad... | | Rachel T | 12:48 Rx | | | Carl | 15:00 DNF Rx2 | Finished 12's | | Cherise | 15:00 Rx | DNF; 134 reps (finished 12s +2) | | Julia Goldst | 12:31 Rx+ | | | Keith C | DNF Rx2 | Got thru 15's- 107reps | | Charlie | 14:50 Rx2 | | | Todd N | 13:48 Rx | | | Wade | 15:00 DNF | 18thrust+10SDHP | | Scott Chr | 15:00 Rx | Finished 6 thrusters on round of 12's | | Emily Be | 15:00 DNF Rx3 | | | Seth B | 12:25 Rx | | | Tyson D | 14:58 Rx | | | Kristen Ol | 15:00 Rx3 | finished 15's | | Aaron F | 15:00 Rx | 10/15 Thrusters |
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COMPETITORS TRAINING 5/16/16
(Time)
Week 3
A. Clean & Jerk (Powerclean & Split jerk)
3-3-3-3-3-3
@83%+
B. Deadlift- Pull from 2-25# plates
7-7-7-7
85%+ (try to match or beat what you did last week)
C. Assistance: EMOM for 10 mins
2-4 Burpee Muscle Ups alternating between ring and bar on each min.
D. Metcon-Class metcon
Rx+
Sub 12!
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