WOD Blog
 | Wed, Aug 31 2016 |  |
| WEIGHTLIFTING 8/24/16-8/31/16-9/8/16 | METCON 8/31/16 | WARM UP 8/31/16 | Other Results |
WEIGHTLIFTING 8/24/16-8/31/16-9/8/16 (Weight) Week 4 A1. Floor Press (thumbs or close grip) 8-8-6-6-4-4 A2. Bent Over Barbell Row(thumbs or close grip) 8-8-6-6-4-4 Begin at 70% of Reg Bench Press add weight For Row go to below knee and use 50-60% of Bench Press max add weight each set
| 1st | 130 Rx | Cherise Wed, Aug 31, 2016 | | 2nd | 110 Rx | Brenda L Wed, Aug 31, 2016 | | 3rd | 105 Rx | Rachel T Wed, Aug 31, 2016 | | 1st | 245; 185 Rx | Scott Chr Wed, Aug 31, 2016 | | 2nd | 240; 185 Rx | Charles G Wed, Aug 31, 2016 | | 3rd | 225; 175 Rx | Braeden Wed, Aug 31, 2016 |
| 1st | 185 Rx | Julia Goldst Thu, Sep 8, 2016 | | 2nd | 132.5 Rx | Cherise Thu, Sep 8, 2016 | | 3rd | 115X4 105X4 Rx | Brenda L Thu, Sep 8, 2016 | | 1st | 245; 185 Rx | Scott Chr Wed, Aug 31, 2016 | | 2nd | 240; 185 Rx | Charles G Wed, Aug 31, 2016 | | 3rd | 225; 175 Rx | Braeden Wed, Aug 31, 2016 |
| Spencer Da | 135 Rx | | | Bill | 135 Rx | | | Scott B | 157 Rx | | | Byron | 157 Rx | | | Brenda L | 110 Rx | | | Cherise | 130 Rx | | | Rachel T | 105 Rx | | | Katheryn | 90 Rx | | | Carolyn | 100 Rx | Bonus..inhaled fly 😝 | | Seth B | 235,196 Rx | Stayed on 6's Thumbs grip | | Saori | 75 Rx | Shoulder inj | | Carl | 185 Rx | 185 bench, 165 row | | Eric M | 165/95 Rx | | | Kaddie | 85 Rx | got a lot of work to do! | | Charles G | 240; 185 Rx | | | Scott Chr | 245; 185 Rx | | | Braeden | 225; 175 Rx | | | Emily Be | 85 Rx | |
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METCON 8/31/16 (Time, Rx+, Rx2, Rx3) 5 rounds for time of 5-Powersnatch 13-Burpee to plate 45# plate GOAL: Finish under 7 mins CAP off at 10 mins Rx+: 165#/105# Rx: 135#/95# Rx2: 95#/65# Rx3: Hang Powersnatch 75#/55#
| 1st | dnf 4 rounds+5reps Rx2 | Brenda L Wed, Aug 31, 2016 | | 2nd | 8:50 Rx2 | Rachel T Wed, Aug 31, 2016 | | 3rd | 9:28 Rx2 | Kaddie Wed, Aug 31, 2016 | | 1st | 7:57 Rx+ | Seth B Wed, Aug 31, 2016 | | 2nd | 7:46 Rx | Wesly Wed, Aug 31, 2016 | | 3rd | 9:03 Rx | Jonathan K Wed, Aug 31, 2016 |
| Steve T | DNF 4th rnd 10th burpee Rx2 | | | Lily Jon | 10:03 Rx2 | | | Jonathan K | 9:03 Rx | | | Spencer Da | 9:50 Rx | | | Ben H | 7:47 Rx2 | | | Brenda L | dnf 4 rounds+5reps Rx2 | | | Cherise | 10:00 DNF Rx2 | 61 reps | | Seth B | 7:57 Rx+ | | | Katheryn | 10:00 Rx3 | dnf 5th rnd 3 burpees | | Rachel T | 8:50 Rx2 | | | Carolyn | 10:00 Rx3 | 3 rounds..puppy training is taking a toll on me 😢 | | Saori | 9:47 | Squat clean95# | | Justin S | 7:07 | Subbed Deadlift instead Seth made me | | Julia Goldst | 7:18 Rx3 | 65# hang muscle snatch, one-legged burpee to plate | | Eric M | 8:55 Rx2 | | | Kaddie | 9:28 Rx2 | | | Wesly | 7:46 Rx | | | Tracie | DNF 10:00 Rx2 | 4RDs+ 7 Burpees | | Sterling | 10:00 DNF Rx3 | Got to 11 burpies of round 4. | | Scott Chr | DNF Rx | Finished 4 rds |
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WARM UP 8/31/16 (Check In) FOAM ROLL-Traps,forearms,Chest, Lats-30-60 secs GROUP WARM UP Samson Stretch-30 secs R/L ------------------------- 2 rds Burpee 1-Jumping Jacks-5-30 secs PVC Passthroughs in squat-30 secs Push Ups-2 reps to Walking Plank-2 reps-30 secs -------------------------- Barbell Row-15 reps 3 Position Snatch-5 reps of each Snatch Grip Push Press-15 reps -------------------------- Begin Floor press!!! COOLDOWN Band OH Stretch-2 mins Band Lateral Opener-2 mins
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