WOD Blog
 | Mon, May 23 2016 |  |
| WEIGHTLIFTING 5/23/16 | METCON 5/23/16 | COMPETITORS TRAINING 5/23/16 | WARM UP 5/23/16 |
WEIGHTLIFTING 5/23/16
(Weight)
Week 3
A. Back Squat/Front Squat
4-2-4-2-4-2-4-2-4-2
4's Back Squat and stay at 85%
2's Front Squat begin at 90% and make small increases each wave if able
BEAT WHAT YOU DID LAST WEEK ON FRONT SQUAT
| 1st | 155 / 150 Rx | Rachel T Mon, May 23, 2016 | | 2nd | 105/75 Rx | Kristen Ol Mon, May 23, 2016 | | 3rd | 145/105 Rx | Kristin Mon, May 23, 2016 | | 1st | 385 then 295 Rx | Travis R Mon, May 23, 2016 | | 2nd | 275 BS, 185, 195, 205 FS Rx | Aaron F Mon, May 23, 2016 | | 3rd | 265 / 215 Rx | Carl Mon, May 23, 2016 |
| Kristin | 145/105 Rx | good home heavier on back squat PR though!! :) | | Carolyn | 125/115 Rx | | | Sterling | 199.4 Rx | New PR for front squats | | Cherise | 165/165 Rx | | | Parker | 225/205 Rx | | | Brenda L | 125/105 Rx | | | Carl | 265 / 215 Rx | Probably could've hit 225 FS but ran out of time. Previous 1RM 205 | | Braeden | 275/275 Rx | | | Travis R | 385 then 295 Rx | | | Rachel T | 155 / 150 Rx | 15 lb PR on front squat | | Aaron F | 275 BS, 185, 195, 205 FS Rx | Was finishing 4th round when time ran out | | Mike S | 245/205 Rx | | | Keith C | Front 145 back 205 Rx | | | Caleb J | 185/175 Rx | | | Kristen Ol | 105/75 Rx | |
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METCON 5/23/16
(Reps, Rx+, Rx2, Rx3)
AMRAP in 12 mins of
8-Front Squat
12-TTB
GOAL: 180 reps+
Rx+: 175#/115#
Rx: 145#/105#
Rx2: 115#/75#, Sub KTC
Rx3: Goblet Squat 53#/35#, Sub Sit Ups
| 1st | 194 Rx+ | Julia Goldst Mon, May 23, 2016 | | 2nd | 103 Rx | Rachel T Mon, May 23, 2016 | | 3rd | 12:00 Rx2 | Carolyn Mon, May 23, 2016 | | 1st | 180 Rx+ | Seth B Mon, May 23, 2016 | | 2nd | 180 Rx | Travis R Mon, May 23, 2016 | | 3rd | 169 Rx | Tyson D Mon, May 23, 2016 |
| Kristin | 168 Rx2 | | | Carolyn | 12:00 Rx2 | 128 | | Sterling | 80 Rx2 | #135 and TTB | | Cherise | 166 Rx2 | | | Parker | 108 Rx | | | Brenda L | 124 Rx2 | KTC | | Spencer Ch | 108 Rx | | | Carl | 108 Rx | | | Julia Goldst | 194 Rx+ | | | Seth B | 180 Rx+ | | | Braeden | 146 Rx | | | Rachel T | 103 Rx | | | Aaron F | 12:00 Rx2 | 100 reps | | Mike S | 93 Rx | | | Travis R | 180 Rx | | | Keith C | 148 Rx2 | | | Tyson D | 169 Rx | | | Andy H | 159 Rx | | | Caleb J | 88 Rx2 | | | Kristen Ol | 120 Rx2 | |
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COMPETITORS TRAINING 5/23/16
(Time)
Week 4
A. Clean & Jerk (Powerclean & Split jerk)
2-2-2-2-1-1-1-1-1
2's at 75%
1's at 85%-100% (IF YOU FEEL IT MAX TODAY!)
B. Deadlift- Pull from ground (We MAX Thursday)
3 reps @75% every 90 secs
C. Assistance: DEATH BY MUSCLE UP
Muscle Ups-1 rep 1st-2 reps 2nd etc.
Repeat this 3 times
D. Metcon-Class metcon
Rx+ (REST Legs tomorrow for FRONT SQUAT AND FRAN FRIDAY)
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WARM UP 5/23/16
(Time)
FOAM ROLL-
GROUP WARM UP
3 rds
Hollow Rocks-20 secs
Praying Pose-20 secs
PVC OH Squat-20 secs
PVC Passthroughs-20 secs
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Hip Rotations-30 secs R/L
Back Squat/GM-7 reps alt
Front Squats-7 reps
COOL DOWN
Forearm Smash-2 mins
Band OH Stretch-2 mins
Couch Stretch-2 mins
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