WOD Blog
 | Sat, Sep 24 2016 |  |
 | Happy Birthday: Sara G & Lily Joh |
| METCON 9/24/16 | WARM UP 9/24/16 | STRENGTH WOD 9/24/16 |
METCON 9/24/16
(Reps, Rx+, Rx2, Rx3)
5 rounds for MAX reps of
Bike-1 min (cals)
Sit ups-1 min
Push Press-1 min (75#/55#)
Box Overs-1 min (24''/20'')
REST 1 min
GOAL: 400 reps+
Rx+: 95#/65#, Sub TTB
Rx: As written
Rx2: Sub 35#/20# DB 20'' for all
Rx3: See coach for mod
| 1st | 421 Rx | Julia Goldst Sat, Sep 24, 2016 | | 2nd | 358 Rx | Katriel-Maria Sat, Sep 24, 2016 | | 3rd | 334 Rx | Lila Sat, Sep 24, 2016 | | 1st | 530 Rx | Wesly Sat, Sep 24, 2016 | | 2nd | 515 Rx | Charles G Sat, Sep 24, 2016 | | 3rd | 476 Rx | Scott Chr Sat, Sep 24, 2016 |
| Katriel-Maria | 358 Rx | | | Charles G | 515 Rx | | | Andy H | 368 Rx | | | Karen C | 285 Rx | step ups | | Lila | 334 Rx | | | Andrew R | 466 Rx | | | Julia Goldst | 421 Rx | Strict press | | Courtney Cha | 267 Rx2 | | | Linda | 261 Rx2 | | | Wesly | 530 Rx | Bikeis my jam - 166 cals, sit ups - 150 reps, Push Press - 100 reps, Box Overs - 114 reps | | Alicia B | 316 Rx | | | Scott Chr | 476 Rx | |
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WARM UP 9/24/16
(Check In)
FOAM ROLL-Full body especially calves,Traps,
GROUP WARM UP
Upon arrival Bike-2 mins then as group
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Side to Side hops-20 secs
Forward Back hops-20 secs
Foursquare hops-20 secs
Jumping Jacks-20 secs
Mtn Climbers-20 secs
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Samson Stretch-30 sec R/L
Thumbs Up-30 secs
Walking Plank-30 secs
COOLDOWN
Banded Hip Stretch-2 mins R/L
Smash Traps Delts and Chest-1 min both sides
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STRENGTH WOD 9/24/16
(Weight)
Week 2 Day 3
A. E2MO2M for 12 mins (65% on up)
2 reps-1st Pulls
1 reps-Hang Snatch High Pull+ 1 rep Hang Snatch
B. E2MO2M for 12 mins
2 reps-1st Pulls
2 reps-Hang Powerclean
C. E2MO2M for 12 mins (65% on up)
Press Complex
1-Shoulder Press
3-Push Press
5-Push Jerk
Begin at 85% of Shoulder Press MAX
D. Back Squat/Front Squat-5 sets (30 mins)
5's at 65% on up BS and use BS max
1's at 85% on up FS and use FS max
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