WOD Blog
 | Mon, Sep 12 2016 |  |
 | Happy Birthday: Leslie & Kara C |
| WEIGHTLIFTING 9/12/16-6/25/18 | METCON 9/12/16 | WARM UP 9/12/16 | COMPETITORS TRAINING 9/12/16 |
WEIGHTLIFTING 9/12/16-6/25/18
(Weight)
Week 1
Stationary Lunge
16-16-12-12-10-10
Start light (30-40% of Back Squat Max) and build up gradually in weight
| 1st | 105 Rx | Lily Jon Mon, Sep 12, 2016 | | 2nd | #95 Rx | Megan A Mon, Sep 12, 2016 | | 3rd | 80 Rx | Katheryn Mon, Sep 12, 2016 | | 1st | 225 Rx | Todd N Mon, Sep 12, 2016 | | 2nd | 205 Rx | Charles G Mon, Sep 12, 2016 | | 3rd | 198 Rx | Seth B Mon, Sep 12, 2016 |
| 1st | 200 Rx | Taeja Mon, Jun 25, 2018 | | 2nd | 140 Rx | Saori Mon, Sep 26, 2016 | | 3rd | 125 Rx | Lily Jon Mon, Sep 26, 2016
Josee Mon, Sep 19, 2016 | | 1st | 285 Rx | Leka Mon, Sep 26, 2016 | | 2nd | 235 Rx | Charles G Mon, Sep 26, 2016 | | 3rd | 225 Rx | Brad Le Mon, Sep 19, 2016
Todd N Mon, Sep 12, 2016 |
| Charles G | 205 Rx | | | Lily Jon | 105 Rx | | | Steve M | 145 Rx | | | JD Ca | 115 Rx | | | Ben H | 135 Rx | | | Carolyn | 65 Rx | | | Andrew R | 65# Rx | | | Katheryn | 80 Rx | failed at 85, went back down to 80 | | Cherise | 75 Rx | | | Scott B | 135 Rx | | | Eric M | 115 Rx | | | Charlie | 115 Rx | | | Anthony A | 95 Rx | | | Megan A | #95 Rx | | | Emily Be | 75 Rx | | | Mark B | 115 Rx | Slipped on one rep and had to dump bar. | | Todd N | 225 Rx | | | Seth B | 198 Rx | 95-115-132-154-176-198-132 |
|
METCON 9/12/16
(Reps, Rx+, Rx2, Rx3)
AMRAP in 12 mins of
Thrusters-12 reps
KTE-12 reps
GOAL: 140 reps+
Rx+: 115#/75#
Rx: 95#/65#
Rx2: 75#/55# Sub TTB
Rx3: Push Press 75#/55#, Sub Sit ups today
| 1st | 123 Rx | Rachel T Mon, Sep 12, 2016 | | 2nd | 96 Rx2 | Carolyn Mon, Sep 12, 2016 | | 3rd | 147 Rx3 | Megan A Mon, Sep 12, 2016 | | 1st | 141 Rx+ | Brandon He Mon, Sep 12, 2016 | | 2nd | 173 Rx | Seth B Mon, Sep 12, 2016 | | 3rd | 172 Rx | Robbie Mon, Sep 12, 2016 |
| Charles G | 153 Rx | | | JD Ca | 36 thruster 95lb 36 KTE Rx2 | | | Cassidy | 136 Rx3 | | | Brandon He | 141 Rx+ | Felt like the Open | | Ben H | 127 Rx | | | Andrew R | 66 Rx2 | modified | | Tom R | 123 Rx2 | sit ups instead of kte | | Katheryn | 144 Rx3 | | | Cherise | 120 | 55# thrusters; ktc | | Justin S | RX 95# 96reps Rx | | | Scott B | 72 Rx | | | Carolyn | 96 Rx2 | | | Eric M | 121 Rx | | | Rachel T | 123 Rx | | | Charlie | 141 Rx2 | | | Robbie | 172 Rx | | | Anthony A | 98 Rx3 | | | Megan A | 147 Rx3 | | | Nate D | 140 Rx | | | Seth B | 173 Rx | | | Tracie | 128 Rx3 | RX2.5 35# thrusters KTC | | Braeden | 156 Rx | Breathe at the top of thrusters |
|
WARM UP 9/12/16
(Check In)
FOAM ROLL-Quads,Glutes,Calves,Traps,Lats 30-60 secs
GROUP WARM UP
Walking OH Lunges-100 ft
----------------------------
2 rds
Jumping Jacks-15 reps
Mtn. Climbers-20 reps
Air Squats-7 reps
Plank-20 secs
----------------------------
Hip Rotations-30 secs R/L
Praying pose w pull aparts-30 secs
Band Thruster-5 reps
KTC-TTB-KTE-3 reps of each or 10 of 1
-----------------------------
Barbell Thruster- 5 reps
Barbell Stationary Lunge-5 R/L
COOLDOWN
Couch Stretch-30 secs R/L
Wall Stretch-1-2 mins w Glute stretch
|
COMPETITORS TRAINING 9/12/16
(Reps)
Week 1 of 4
Strength Focus: Thruster/OHS
Skill Focus: BMU and DU's
Metcon retest: 16.3
A. Back Squat/OHS Waves
9-3-9-3-9-3-9-3
9's BS @60% up
3's OHS @80% of Max on up
B. Strengthcon: 5-3 min rounds
Box Jump-10 reps (30''/24'')
HSPU-10 reps
Cluster-AMRAP (165#/115#)
GOAL: 30 reps
C. AMRAP in 12 mins of
Thruster-12 reps (95#/65#)
KTE-12 reps
GOAL: Average 17 reps per min
|
