WOD Blog
 | Wed, Aug 3 2016 |  |
| WEIGHTLIFTING 8/3/16 | METCON 8/3/16 | WARM UP 8/10/16 | Other Results |
WEIGHTLIFTING 8/3/16
(Weight)
Week 3
Pause Back Squat
2-2-2-2-2-2-2-MR
75% of Regular squat on up hold tight in bottom for 3 secs on each.
Max rep stop half way down and in bottom at 75% of what you hit for heaviest 2 aim for 6-8 rep s
SCORE: 2RM and Drop set rep number
| 1st | 185 Rx | Katriel-Maria Wed, Aug 3, 2016
Cherise Wed, Aug 3, 2016 | | 2nd | 160 Rx | Saori Wed, Aug 3, 2016 | | 3rd | 125 again Rx | Alicia B Wed, Aug 3, 2016
Katheryn Wed, Aug 3, 2016 | | 1st | 320 Rx | Seth B Wed, Aug 3, 2016 | | 2nd | 275 Rx | Scott Chr Wed, Aug 3, 2016 | | 3rd | 255 Rx | Charlie Wed, Aug 3, 2016
Carl Wed, Aug 3, 2016 |
| Steve M | 235 Rx | 10 reps on drop set | | Carl | 255 Rx | | | Cherise | 185 Rx | | | Katheryn | 125 Rx | | | Katriel-Maria | 185 Rx | | | Seth B | 320 Rx | 320#-2 240#-10 reps MR set | | Diane | 65 lbs meh. Rx | | | Charlie | 255 Rx | 155 10 reps on MR | | Alicia B | 125 again Rx | | | Saori | 160 Rx | Deep | | Scott Chr | 275 Rx | | | Mitchell D | 205 Rx | |
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METCON 8/3/16
(Time, Rx+, Rx2, Rx3)
3 rounds for time of
50-Double Unders
30-Lunges (53#/35#)
25-KB Swings (53#/35#)
15-Wallballs (20#/10'-14#/9')
10-KTE
GOAL: Sub 12 mins CAP off at 15 mins
Rx+: 70#/53#, 30#/20#-10' target
Rx: As written
Rx2: Sub Lateral hops Russian swings 35#/26#, 14#/10#-9',KTC, Bw lunge
Rx3: Sub Lateral hops, Russians 35#/26#, Pushballs 14#/10#-9',KTC, Bw lunge
| 1st | 15:00 DNF Rx | Saori Wed, Aug 3, 2016
Lily Jon Wed, Aug 3, 2016 | | 2nd | 15:00 + 130 Rx | Alicia B Wed, Aug 3, 2016 | | 3rd | DNF 2RDs+28 lunges Rx2 | Tracie Wed, Aug 3, 2016 | | 1st | 14:43 Rx+ | Seth B Wed, Aug 3, 2016 | | 2nd | 15:00 2 RDS + 30 lunges Rx+ | Brandon He Wed, Aug 3, 2016 | | 3rd | 14:00 Rx | Eric F Wed, Aug 3, 2016 |
| Steve M | 15:00 Rx | 2 rds + 50du, 30lu, & 25 kb | | Lily Jon | 15:00 Rx | Got thru to 3 Lunges | | Spencer Da | 15:00 Rx2 | 3rd round 17 kb | | Brandon He | 15:00 2 RDS + 30 lunges Rx+ | | | Bill | DNF 2 rds +10 lunges Rx2 | | | Katheryn | 15:00 dnf Rx2 | 2 rnds + 25 jump rope | | Seth B | 14:43 Rx+ | painful | | Nate D | 14:20 Rx | | | Diane | 15:00 2 rounds + 100 singles Rx3 | Rnd 1 lunges w 20 lb kettle | | Charlie | 15:00 Rx2 | Finished Lunges on third round | | Alicia B | 15:00 + 130 Rx | I just finished my second round when it hit 15, and I subbed 20 lb kb for the second round | | Tracie | DNF 2RDs+28 lunges Rx2 | | | Eric F | 14:00 Rx | | | Saori | 15:00 DNF Rx | 3rd rd, 18kb. finished all after time with Abby |
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WARM UP 8/10/16
(Check In)
FOAM ROLL-Quads,Calves,Glutes,Mid back 1-2 mins of each muscle and side
GROUP WARM UP
Jog-100m-200m-400m
Russian Swings-10-15-20
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Stationary Inch worms-30 secs
Hip Rotations-30 secs R/L
Hip Bridge-30 secs
Plank-30 secs
Air Squats-30 secs
Hanging Hollow Rocks-30 secs
Pull ups-30 secs
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Back Squat/GM-5 reps each w pause
COOLDOWN
Couch Stretch-2 mins R/L
Pigeon Stretch-2 mins R/L
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