WOD Blog
 | Mon, Aug 8 2016 |  |
 | Happy Birthday: Nikki & Zach L |
| WEIGHTLIFTING 8/8/16 | METCON 8/8/16 | WARM UP 8/8/16 |
WEIGHTLIFTING 8/8/16 (Weight) Week 4 A1. Weighted Ring Dip 2-2-2-2-1-1-1-1-MR Alternate with A2. Weighted Pull Up 2-2-2-2-1-1-1-1-MR* MR* Max rep set at BW of each. HOPEFULLY SOME PEOPLE GET THEIR 1ST DIP OR PULL UP! For beginners sub Ring Push Ups, Matador Dip or regular push ups. Partner or Band assisted Strict Pull ups
| 1st | 12lbs Rx | Noelia Mon, Aug 8, 2016 | | 2nd | 5 Rx | Lily Jon Mon, Aug 8, 2016 | | 1st | 115# Pull Up Rx | Seth B Mon, Aug 8, 2016 | | 2nd | 90 Rx | Scott Chr Mon, Aug 8, 2016 Cody B Mon, Aug 8, 2016 | | 3rd | 53 Rx | Carl Mon, Aug 8, 2016 |
| 1st | 95 Rx | Emily Be Wed, Aug 3, 2016 | | 2nd | 12lbs Rx | Noelia Mon, Aug 8, 2016 | | 3rd | 5 Rx | Lily Jon Mon, Aug 8, 2016 | | 1st | 115# Pull Up Rx | Seth B Mon, Aug 8, 2016 | | 2nd | 90 Rx | Scott Chr Mon, Aug 8, 2016 Cody B Mon, Aug 8, 2016 | | 3rd | 53 Rx | Carl Mon, Aug 8, 2016 |
| Carl | 53 Rx | | | Lily Jon | 5 Rx | orange band on ring dip and 5lb PU | | Noelia | 12lbs Rx | | | Aaron S | 35lb on sets 11MR RD 10 MR SP Rx | | | Alicia B | Red band for pu, no weight for dips Rx | | | Sterling | 30 Rx | | | Cody B | 90 Lbs. Rx | Dip / Pull Up | | Seth B | 115# Pull Up Rx | | | Braeden | Vest Rx | MR RD-17; MR PU-13 | | Scott Chr | 90 Rx | |
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METCON 8/8/16 (Reps, Rx+, Rx2, Rx3) AMRAP in 13 mins of Thrusters-9 reps Pull ups-9 reps Lateral Burpees-9 reps GOAL: 165 reps+ Rx+: 95#/65#, Sub Bar Facing Burpees, CTB Pull ups Rx: 75#/55# Rx2: 75#/55# Sub Push Press, Jump CTB's Rx3: 20#/14# Sub Push ball, Ring Rows
| 1st | 144 Rx | Rachel T Mon, Aug 8, 2016 | | 2nd | 130 Rx | Noelia Mon, Aug 8, 2016 | | 3rd | 126 Rx | Lily Jon Mon, Aug 8, 2016 | | 1st | 179 Rx+ | Seth B Mon, Aug 8, 2016 | | 2nd | 168 Rx+ | Bob Mon, Aug 8, 2016 | | 3rd | 166 Rx+ | Brandon He Mon, Aug 8, 2016 |
| Derek N | 155 Rx | | | Carl | 131 Rx | | | Brandon He | 166 Rx+ | | | Bob | 168 Rx+ | Herman was taking it easy on me | | Lily Jon | 126 Rx | came in again and did RX+ except PUs reg got 108 | | Katriel-Maria | 122 Rx | | | Cherise | 101 Rx2 | thrusters; jump CTB | | Lila | 130 Rx2 | | | Maurine | 110 Rx2 | | | Noelia | 130 Rx | | | Cody B | 112 Rx | | | Aaron S | 4 rds Rx | | | Todd C | 125 Rx | | | Alicia B | 117 Rx2 | | | Sterling | 102 Rx | | | Julia Goldst | 192 Rx2 | Strict press (55#), CTB, one-legged burpee step over | | Megan A | 132 Rx2 | | | Seth B | 179 Rx+ | Bob told me I was a sissy on burpees and should have pushed it harder | | Rachel T | 144 Rx | | | Kristin | 144 Rx2 | | | Scott Chr | 155 Rx | | | Braeden | 165 Rx | | | Dean | 83 Rx2 | |
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WARM UP 8/8/16 (Check In) FOAM ROLL-Quads,Glutes,Traps,Delts,Chest-30-60 secs of each GROUP WARM UP Band Pull Aparts in praying pose -30 secs Hip Rotations-30 secs R/L Band Thrusters-30 secs Burpee 2 for 1's-30 secs Side Plank w hip dip-15 secs R/L -------------------------------- Pull Ups-5 reps or Ring Rows-10 reps Dips-5 reps or Push Ups-10 reps Pull Up hold-40 secs Dips-40 secs COOLDOWN Couch Stretch w Reach-2 mins R/L Partner Chest stretch-2 mins
| Cody B | Yes | Yes. Hips still quite tight / hurt still |
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