WOD Blog
 | Wed, Jun 15 2016 |  |
 | Happy Birthday: Karlene |
| WEIGHTLIFTING 6/22/16 | METCON 6/15/16 | COMPETITORS TRAINING 6/22/16 | WARM UP 6/22/16 |
WEIGHTLIFTING 6/22/16 (Weight) Week 2 Push Jerk 5-5-5-3-3-3-3 5's 80%-83% 3's-85-90%
| 1st | 135 Rx | Katriel-Maria Wed, Jun 15, 2016 | | 2nd | 125 Rx | Rachel T Wed, Jun 15, 2016 | | 3rd | 120 Rx | Cherise Wed, Jun 15, 2016 | | 1st | 185 Rx | Robbie Wed, Jun 15, 2016 | | 2nd | 165 Rx | Steve M Wed, Jun 15, 2016 | | 3rd | 155 Rx | Aaron F Wed, Jun 15, 2016 Eric M Wed, Jun 15, 2016 |
| 1st | 135 Rx | Katriel-Maria Wed, Jun 15, 2016 | | 2nd | 125 Rx | Rachel T Wed, Jun 15, 2016 | | 3rd | 120 Rx | Cherise Wed, Jun 15, 2016 | | 1st | 185 Rx | Robbie Wed, Jun 15, 2016 | | 2nd | 175 Rx | Spencer Da Wed, Jun 22, 2016 Steve M Wed, Jun 22, 2016 | | 3rd | 165 Rx | Sterling Wed, Jun 22, 2016 |
| Belinda | 116 Rx | | | Kristin | 110 Rx | | | Seth m | 75, 95,115, 125,135 Rx | | | Steve M | 165 Rx | | | Katriel-Maria | 135 Rx | | | Cherise | 120 Rx | | | Linda | 70 Rx | | | Rachel T | 125 Rx | | | Carl | 115 Rx | stayed light and made up back squats from yesterday (6x5 @ 242 - those squats stole my soul) | | Bill | 115 Rx | | | Eric M | 155 Rx | | | Aaron F | 155 Rx | 155 x 3 (125 x 3 for 7s) | | Robbie | 185 Rx | |
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METCON 6/15/16 (Reps, Rx+, Rx2, Rx3) AMRAP in 6 mins Deadlift-1 rep Hangpowerclean-1 rep Front Squat-1 rep Push Press/Jerk-1 rep Cluster-1 rep GOAL: 10 rounds (50 reps) Rx+: 175#/115# Rx: 145#/100# Rx2: 115#/75# Rx3: 95#/65#
| 1st | 47 Rx+ | Katriel-Maria Wed, Jun 15, 2016 | | 2nd | 50 Rx | Rachel T Wed, Jun 15, 2016 | | 3rd | 39 Rx | Belinda Wed, Jun 15, 2016 | | 1st | 41 Rx+ | Eric F Wed, Jun 15, 2016 | | 2nd | 80 Rx | Todd N Wed, Jun 15, 2016 | | 3rd | 70 Rx | Robbie Wed, Jun 15, 2016 |
| 1st | 47 Rx+ | Katriel-Maria Wed, Jun 15, 2016 | | 2nd | 50 Rx | Rachel T Wed, Jun 15, 2016 | | 3rd | 39 Rx | Belinda Wed, Jun 15, 2016 | | 1st | 41 Rx+ | Eric F Wed, Jun 15, 2016 | | 2nd | 80 Rx | Todd N Wed, Jun 15, 2016 | | 3rd | 70 Rx | Robbie Wed, Jun 15, 2016 |
| Kristin | 50 Rx2 | | | Seth m | 54 Rx3 | | | Steve M | 40 Rx2 | | | Seth D | 45 Rx3 | | | Katriel-Maria | 47 Rx+ | | | Cherise | 35 Rx | | | Belinda | 39 Rx | | | Linda | 40 Rx3 | | | Christopher T | 52 Rx2 | | | Rachel T | 50 Rx | Did 4 with 75🤓 I really didn't think I could do RX thanks for pushing me Seth | | Carl | 41 | 135# | | Bill | 48 Rx2 | | | Andy H | 62 Rx | | | Eric M | 45 Rx2 | | | Aaron F | 5 Rx | | | Todd N | 80 Rx | | | Robbie | 70 Rx | | | Emily Be | 30 Rx3 | | | Brooke K | 42 Rx2 | 85# | | Eric F | 41 Rx+ | |
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COMPETITORS TRAINING 6/22/16 (Time) A. 8 rounds Vertical Jumps to target-3 reps @85% of max reach Kipping HSPU-3 reps REST 90 secs after each 6 sets stay at 75% for all 6 sets B. Powersnatch + Heaving Snatch Balance-@75% 6 sets stay at 75% for all 6 sets C. Powerclean & push jerk-2 reps @75% of Max D. Metcon: 12-9-6-3 Snatch 135#/95# Bar Facing Burpees Medball Run-100 m after each 30#/20# GOAL: Sub 10
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WARM UP 6/22/16 (Time) FOAM ROLL-Traps,Forearms,Mid back,Glutes, Hamstrings 10-20 passes GROUP WARM UP Band Pass Throughs-10 reps Band Pull Aparts-10 reps Band Press-10 reps Band Front Raises-10 reps ------------------------ Junkyard Dog Burgener w 3 position Press Complex-3 reps of each COOLDOWN Band OH Stretch-2 mins Band Lat Stretch-2 mins
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