WOD Blog
 | Wed, Jul 20 2016 |  |
 | Happy Birthday: Wesley |
| WEIGHTLIFTING 7/20/16 | METCON 7/20/16 | WARM UP 7/20/16 |
WEIGHTLIFTING 7/20/16
(Weight)
Week 1
Pause Back Squat
5-5-5-5-5-MR
60% of Regular squat on up hold tight in bottom for 3 secs on each.
Max rep stop half way down and in bottom at 60% of what you hit for heaviest 5 aim for 10 reps
| 1st | 185 Rx | Mark B Wed, Jul 20, 2016 | | 2nd | 155 Rx | Saori Wed, Jul 20, 2016 | | 3rd | 145 Rx | Cherise Wed, Jul 20, 2016 | | 1st | 225 Rx | Scott Chr Wed, Jul 20, 2016 | | 2nd | 205 Rx | Carl Wed, Jul 20, 2016 | | 3rd | 185 Rx | Sterling Wed, Jul 20, 2016 |
| Steve M | 135lbs 12 reps Rx | | | Cherise | 145 Rx | MR: 8x85 | | Carl | 205 Rx | | | Diane | Light 55 Rx | | | Eric M | 100# 10 reps Rx | | | Seth D | 53 goblin Rx3 Rx | | | Charlie | 135 20 reps Rx | | | Scott Chr | 225 Rx | 10 @ 135 | | Sterling | 185 Rx | | | Dean | 175 Rx | MR 105 x 10 | | Saori | 155 Rx | | | Emily Be | 85 Rx | | | Mark B | 185 Rx | | | Cody B | 165 Rx | |
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METCON 7/20/16
(Time, Rx+, Rx2, Rx3)
5 rounds for time of
Run-400 m
Front Squats-15 reps
GOAL: Sub 16 mins CAP off at 20 mins
Rx+: Sub 'NANCY' or 'HEAVY NANCY'
Rx: 135#/95#
Rx2: 95#/65#
Rx3: Goblet Squat 53#/35#
| 1st | 20:00 DNF Rx | Cherise Wed, Jul 20, 2016 | | 2nd | 4 rounds Rx3 | Diane Wed, Jul 20, 2016 | | 3rd | 20 dnf Rx3 | Katheryn Wed, Jul 20, 2016 | | 1st | 15:22 Rx+ | Todd N Wed, Jul 20, 2016 | | 2nd | 18:58 Rx+ | Eric M Wed, Jul 20, 2016 | | 3rd | 20:00 DNF Rx+ | Sterling Wed, Jul 20, 2016
Carl Wed, Jul 20, 2016 |
| Steve M | 17:01 Rx2 | | | Cherise | 20:00 DNF Rx | 3 rounds | | Katheryn | 20 dnf Rx3 | | | Carl | 20:00 DNF last set of OHS Rx+ | NANCY | | Parker | 20:00 Rx2 | DNF: Got through rd 4 and did 100 run | | Diane | 4 rounds Rx3 | Shez it was hot! Zaps the energy. | | Eric M | 18:58 Rx+ | | | Robbie | 15:54 Rx | | | Charlie | 4 rounds Rx2 | | | Todd N | 15:22 Rx+ | Nancy...not a PR :( | | Scott Chr | 19:39 Rx | | | Sterling | 20:00 DNF Rx+ | Got through 1 OHS on round 4. | | Dean | 3 rounds Rx2 | | | Christopher G | 19:46 Rx2 | 115# |
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WARM UP 7/20/16
(Check In)
FOAM ROLL-
GROUP WARM UP
Stationary Inch worms-30 secs
Hip Rotations-30 secs R/L
Hip Bridge-30 secs
Plank-30 secs
Air Squats-30 secs
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Frankensteins-50 ft
Monster Walks-50ft
Buttkickers-50 ft
High knees-50 ft
Jog-400 m
Front Squat/Back Squat-5 reps each
COOLDOWN
Couch Stretch-2 mins R/L
Calf Smash- 2 mins
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