WOD Blog
 | Fri, Sep 23 2016 |  |
| METCON 9/23/16 | WEIGHTLIFTING 9/9/16-9/16/16-9/23/16 | WARM UP 9/23/16 |
METCON 9/23/16
(Time, Rx+, Rx2, Rx3)
3 rounds for time of
Run or Row-300 m (stick w the same for all 3 rds)
Ring Dips-15 reps
Wallballs-30 reps (20#/10'-14#/9')
GOAL: Finish under 12 mins CAP off at 14 mins
Rx+: Start from the Ground do 5 Ring MuscleUps before 10 dips (30#/10'-20#/9'
Rx: As written
Rx2: Sub Paralette Dips or Close Grip Push Ups
Rx3: Shorten run to 200 m, Incline Push Ups (14#/9'-10#/8')
| 1st | 11:26 Rx2 | sami Fri, Sep 23, 2016 | | 2nd | 14:00 Rx2 | Lily P Fri, Sep 23, 2016 | | 3rd | 14:17 Rx2 | Karen C Fri, Sep 23, 2016 | | 1st | 14:36 Rx+ | Seth B Fri, Sep 23, 2016 | | 2nd | 8:44 Rx | Christopher T Fri, Sep 23, 2016 | | 3rd | 10:16 Rx | Justin S Fri, Sep 23, 2016 |
| Lily P | 14:00 Rx2 | purple band dips finished 10 dips on 3rd round | | JD Ca | 14 Rx2 | | | Anthony A | 10:21 Rx3 | Paralette Dips | | Megan A | 11:56 Rx3 | | | Ben H | 10:58 Rx | | | Heather R | 11:45 Rx3 | | | Rachel T | 13:45 | RX- used band assistance on ring dip | | Spencer Da | 12:44 Rx | | | Eric M | 10:52 Rx | | | Andrew R | 10:59 Rx2 | Pushups | | Justin S | 10:16 Rx | | | sami | 11:26 Rx2 | | | Tracie | DNF Rx | 2RDs + run | | Mark Mic | 13:23 Rx2 | | | Maurine | 14:00 DNF Rx3 | | | Leka | 12:11 Rx | Scaled on dips with Magdor | | Scott B | 15:17 Rx2 | Push-ups instead of Ring Dips | | Katheryn | 14:00 Rx3 | dnf; 15 pushball in 3rd rnd (hamstring modifications: 300m row, knee push ups, 14# pushball) | | Seth B | 14:36 Rx+ | Ended up doing 7 RMU on final I need to work on dips | | Parker | 13:45 Rx | Switched to matador on the last set of ring dips | | Karen C | 14:17 Rx2 | paralettes -10wbs | | Wesly | 11:05 Rx | | | Tyson K | 14:42 Rx | | | Christopher T | 8:44 Rx | | | Nate D | 10:39 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 | 290 x 2 Rx | Cherise Fri, Sep 23, 2016 | | 2nd | 207 Rx | Josee Fri, Sep 23, 2016 | | 3rd | 180 Rx | Rachel T Fri, Sep 23, 2016 | | 1st | 485 Rx | Leka Fri, Sep 23, 2016 | | 2nd | 365 Rx | Mark Mic Fri, Sep 23, 2016 | | 3rd | 300 Rx | Scott B Fri, Sep 23, 2016
Ben H Fri, Sep 23, 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 |
| Lily P | 165 Rx | snatch | | JD Ca | 265 Rx | | | Anthony A | 225 x 2 Rx | Regular Deadlift | | Megan A | 165 Rx | x3 | | Heather R | 95# Rx | | | Ben H | 300 Rx | | | Rachel T | 180 Rx | X3 PR snatch grip | | Justin S | 260 Rx | | | Spencer Da | 295 Rx | snatch grip | | Andrew R | 225 Rx | | | Mark Mic | 365 Rx | | | Josee | 207 Rx | | | Maurine | 137 Rx | 3 RM | | Cherise | 290 x 2 Rx | | | Leka | 485 Rx | | | Eric M | 225, Seth distracted me, it's his fault Rx | | | Scott B | 300 Rx | | | Saori | 175x3 Rx | Snatch grip. 195#x1 | | Katheryn | 105 Rx | stupid hamstring... |
|
WARM UP 9/23/16
(Check In)
FOAM ROLL-Glutes,Hips,Quads,Ant Delt,Biceps/Triceps 30-60 secs per group
GROUP WARM UP
Band GM-15 reps
Stationary Inchworms-30 secs
Band Pull Aparts Raises -10 reps
Hip Rotations-20 R/L
----------------------
3 rounds
Jog-300-200
Mix grip Push Ups-5-10
Wallballs-5-10
-------------------
Barbell Deadlift 3 options pausing at dif positions.
COOLDOWN
Banded Bully-2 mins R/L
|
