WOD Blog
 | Fri, Sep 16 2016 |  |
| WARM UP. 9/16/16 | METCON 9/16/16 | WEIGHTLIFTING 9/9/16-9/16/16-9/23/16 | COMPETITORS TRAINING 9/16/16 |
WARM UP. 9/16/16 (Check In) FOAM ROLL-Quads,Glutes,Calves,Traps,Forearms WARM UP Jog inside / Row-2 mins ------------------- Pigeon-30 secs R/L Hip Rotations-30 secs total Praying pose to Hammy-30 secs ------------------ Monster walk-50 ft Inchworms-50 ft Jump Squat-10 reps Band Pull Aparts-10 reps Band SDHP-10 reps ----------------- Jog-200 m Grab Barbell Demo 3 options for class COOLDOWN Band Hamstring Stretch-2 mins Band Pigeon Stretch-2 mins
|
METCON 9/16/16 (Reps, Rx+, Rx2, Rx3) 4-2 min rounds Run-200 m with time remaining AMRAP SDHP (95#/65#) then immediately 4-2 min rounds Row-200 m with time remaining AMRAP Jump Squats GOAL: 150 reps+ Rx+: 125#/85#, Sub Wallball 20#/10'-14#/9' Rx: As written Rx2: Reduce runs and row to 150 m, 75#/55# Rx3: Reduce runs and row to 100 m, 75#/55#
| 1st | 106 Rx | Alicia B Fri, Sep 16, 2016 | | 2nd | 92 Rx | Corin Fri, Sep 16, 2016 | | 3rd | 87 Rx | Lila Fri, Sep 16, 2016 | | 1st | 176 Rx+ | Seth B Fri, Sep 16, 2016 | | 2nd | 154 Rx+ | Brandon He Fri, Sep 16, 2016 | | 3rd | 130 Rx+ | Wesly Fri, Sep 16, 2016 |
| Eric F | 181 Rx | | | Scott Chr | 175 Rx | | | Spencer Da | 156 Rx | | | JD Ca | 120 Rx | | | Seth B | 176 Rx+ | | | Tom R | 131 Rx | hurt elbow-mod. sumo deadlift with 135 | | Andrew R | 205 Rx2 | 75# | | Wade | 110 Rx2 | old fat first time back in 4mo | | Sterling | 79 Rx2 | #75 and air squats. Injured back. | | Corin | 92 Rx | | | Maurine | 53 Rx2 | | | Brandon He | 154 Rx+ | | | Katheryn | 100 Rx2 | all rx except the sdhp weight | | Carolyn | 150 | Row, 65#, Bike, air squats | | Alicia B | 106 Rx | | | Cody B | 80 Rx | | | Lila | 87 Rx | | | Wesly | 130 Rx+ | | | Nate D | 179 Rx | | | Hilo | 163 Rx | | | Brad Le | 168 Rx | |
|
WEIGHTLIFTING 9/9/16-9/16/16-9/23/16 (Weight) Pick one of these to work on for the next 4 weeks Deadlift-Snatch Grip Deadlift(120-130% for 3RM)-Sumo Deadlift Week 5 Build up to a 2RM then perform 4x2 at 85% of that weight. 10-Bar 7-50% 5-65% 5-75% 3-85% 1-95% (optional) 2RM attempt 4x2 drop sets @85% of 2RM today
| 1st | 235 Rx | Corin Fri, Sep 16, 2016 | | 2nd | 210x1 Rx | Carolyn Fri, Sep 16, 2016 | | 3rd | 175 Rx | Katheryn Fri, Sep 16, 2016 | | 1st | 425 Rx | Seth B Fri, Sep 16, 2016 | | 2nd | 315 Rx | Cody B Fri, Sep 16, 2016 | | 3rd | 305 Rx | Spencer Da Fri, Sep 16, 2016 |
| 1st | 290 x 2 Rx | Cherise Fri, Sep 23, 2016 | | 2nd | 235 Rx | Corin Fri, Sep 16, 2016 | | 3rd | 210x1 Rx | Carolyn Fri, Sep 16, 2016 | | 1st | 485 Rx | Leka Fri, Sep 23, 2016 | | 2nd | 445 Rx | Charles G Fri, Sep 9, 2016 | | 3rd | 425 Rx | Seth B Fri, Sep 16, 2016 |
| Spencer Da | 305 Rx | @90% | | JD Ca | 225 Rx | | | Sterling | 174 Rx | Floor press. Should have done 180. | | Corin | 235 Rx | | | Carolyn | 210x1 Rx | Sore from hamstring hell...SWOD | | Katheryn | 175 Rx | | | Cody B | 315 Rx | PR @ 385x2 | | Seth B | 425 Rx | |
|
COMPETITORS TRAINING 9/16/16 (Time) Week 1 of 4 A. E3MO3M for 6 rounds 60%+ Snatch Deadlift w pause-1 rep stand and lower Snatch below knee-1 rep Snatch Balance-1 rep B. Strict pull up-4 sets Max reps BW Ring Dip-4 sets Max reps BW REST 2 mins C. Skillcon: 5-3 min rds Assault Bike-20/15 HSPU-10 reps BMU-AMRAP D. Class metcon
|