WOD Blog
 | Wed, May 25 2016 |  |
| WEIGHTLIFTING 5/25/16 | METCON 5/25/16 | WARM UP 5/25/16 | Other Results |
WEIGHTLIFTING 5/25/16 (Weight) Week 3 Powerclean 3-3-3-3-3-3-3 Begin working sets at 85%, Reset each rep Beginners stay above knees and/or Hang clean high pulls
| 1st | 170 Rx | Katriel-Maria Wed, May 25, 2016 | | 2nd | 140 Rx | Cherise Wed, May 25, 2016 | | 3rd | 125 Rx | Rachel T Wed, May 25, 2016 | | 1st | 300 Rx | Brogan Wed, May 25, 2016 | | 2nd | 265 Rx | Travis R Wed, May 25, 2016 | | 3rd | 235 Rx | Scott Chr Wed, May 25, 2016 |
| 1st | 170 Rx | Katriel-Maria Wed, May 25, 2016 | | 2nd | 140 Rx | Rachel T Mon, Aug 28, 2017 Cherise Wed, May 25, 2016 | | 3rd | 135 Rx | Lily Jon Mon, Aug 28, 2017 | | 1st | 300 Rx | Brogan Wed, May 25, 2016 | | 2nd | 265 Rx | Charles G Mon, Aug 28, 2017 Travis R Wed, May 25, 2016 | | 3rd | 245 Rx | Clint Mon, Aug 28, 2017 |
| Spencer Da | 195 Rx | | | Carl | 215 Rx | | | Carolyn | 105 Rx | Work on wider hand grip | | Wade | 195 x 3 Rx | | | Scott B | 155 Rx | | | Seth D | 135 Rx | | | Eric M | 185 Rx | | | Caleb J | 175 Rx | | | Cherise | 140 Rx | | | Rachel T | 125 Rx | | | Bill | 165 Rx | | | Saori | 110 Rx | Watching the form. Don't stop at the knee, don't swing out | | Katriel-Maria | 170 Rx | Also got 175 for 1 but it was uggo thuggo | | Kristin | 95 Rx | My shoulders are so bruised it hurts to do more weight | | Tyler M | 210 Rx | 95% of max | | Sterling | 175 Rx | | | Leland | 105 Rx | | | Aaron S | 185 Rx | | | Scott Chr | 235 Rx | | | Keith C | 135 Rx | Dropped to 125 and worked on form | | Travis R | 265 Rx | | | Braeden | 215 Rx | | | Brogan | 300 Rx | PR! |
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METCON 5/25/16 (Reps, Rx+, Rx2, Rx3) Tabata Mod 6 rounds of EACH movement 30 secs ON/15 secs REST (Athlete may pick order but must to all 6 rounds of a given movement before moving to next.) Rower- Calories Burpee to Plate Jumping CTB Pull Up GOAL: 40 reps (Remember score is lowest of each totaled) Rx+: Sub CTB Pull Ups, Jump to 3 55# plates Rx: Jump to 2 45# plates Rx2: Sub Regular Burpees and Reg Jumping Pull Ups Rx3: See coach for mod
| 1st | 27 Rx | Lily Jon Wed, May 25, 2016 | | 2nd | 25 Rx | Saori Wed, May 25, 2016 | | 3rd | 24 Rx | Rachel T Wed, May 25, 2016 Carolyn Wed, May 25, 2016 | | 1st | 28 Rx+ | Spencer Ch Wed, May 25, 2016 | | 2nd | 27 Rx+ | Nate D Wed, May 25, 2016 Seth B Wed, May 25, 2016 | | 3rd | 25 Rx+ | Scott Chr Wed, May 25, 2016 |
| Spencer Da | 28 Rx | | | Spencer Ch | 28 Rx+ | | | Carl | 21 Rx+ | 7 burpees, 8 calories, 6 CTB | | Wade | 24 Rx | a little too strategic. not enough work | | Seth D | 21 Rx | | | Eric M | 35 Rx | | | Caleb J | 26 Rx2 | regular jumping pullups | | Carolyn | 24 Rx | Burpees 6, row 6, CTB 12 | | Lily Jon | 27 Rx | Chest to bar? one round wasnt | | Cherise | 18 Rx | | | Rachel T | 24 Rx | | | Bill | 20 Rx | | | Saori | 25 Rx | row9, bp 7, jctb9 | | Scott B | 21 Rx | 8 cals, 8 ctb, 5 burpee | | Kristin | 23 Rx | Row7, burpees 8, CTB 8 | | Seth B | 27 Rx+ | | | Tyler M | 21 Rx | | | Aaron S | 23 Rx | | | Sterling | 15 | I only got 1 on first set of rows because of confusion. Got 6 otherwise. | | Leland | 20 Rx | jumping pullups | | Scott Chr | 25 Rx+ | | | Keith C | 28 Rx | | | Nate D | 27 Rx+ | | | Braeden | 23 Rx | | | Josee | 29 Rx2 | |
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WARM UP 5/25/16 (Time) FOAM ROLL- Calves, Delts,Traps,Lats,Forearms 10-20 passes GROUP WARM UP 1 min Row- Partner 1 1 min Burpees-Partner 2 Switch 1 min Band Face Pulls/Pulldowns-30secs30secs-Partner 1 1 min Thumbs Ups-Butterflys-30 secs30 secs-Partner 2 Switch ------------------------------ 3 rounds of Hanging Hollow Rocks alt w KTC-10 reps Burpees-5 reps Barbell Rows-10 reps ------------------------------ 2 position clean-3-5 reps of each. Begin warm up sets COOLDOWN Band Hamstring Stretch-2 mins R/L Forearm Stretch-2 mins
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