WOD Blog
 | Wed, Nov 9 2016 |  |
| WEIGHTLIFTING 11/16/15 | WARM UP 11/16/15 | OPENS WOD 14.2 11/9/16 |
WEIGHTLIFTING 11/16/15
(Weight)
Week 1
Paused Front Squat
5-5-5-5-5-5
Begin at 65% of 1RM regular pause for 2 count in bottom of each rep. Add weight to each set.
| 1st | 165 Rx | Rachel T Wed, Nov 9, 2016 | | 2nd | 150 Rx | Emily M Wed, Nov 9, 2016
Tory Wed, Nov 9, 2016 | | 3rd | 115 Rx | Katriel-Maria Wed, Nov 9, 2016 | | 1st | 265 Rx | Leka Wed, Nov 9, 2016 | | 2nd | 255 Rx | Eric P Wed, Nov 9, 2016 | | 3rd | 245 Rx | Mitchell D Wed, Nov 9, 2016 |
| 1st | 165 Rx | Rachel T Wed, Nov 9, 2016 | | 2nd | 160 Rx | Cherise Mon, Nov 16, 2015 | | 3rd | 150 Rx | Emily M Wed, Nov 9, 2016
Tory Wed, Nov 9, 2016 | | 1st | 265 Rx | Leka Wed, Nov 9, 2016 | | 2nd | 255 Rx | Eric P Wed, Nov 9, 2016 | | 3rd | 245 Rx | Mitchell D Wed, Nov 9, 2016 |
| Katriel-Maria | 115 Rx | | | Dale W | 145 lbs Rx | | | Luis Mu | 205 Rx | | | Rachel T | 165 Rx | | | Heather R | 55# Rx | | | Seth B | 242 Rx | | | Ben H | 165 Rx | | | Leka | 265 Rx | only did 3 working sets out of 6 sets | | Keith C | 85 Rx | Stayed light | | Tory | 150 Rx | | | Eric P | 255 Rx | Pause at the bottom longer | | Mitchell D | 245 Rx | didn't pause at bottom because calf was super tight | | Emily M | 150 Rx | | | Charlie | 135 Rx | |
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WARM UP 11/16/15
(No Results Tracked)
FOAM ROLL-Quads,Mid back,Lats,Glutes,Calves
GROUP WARM UP-
3 rounds of
Jump Rope-30 secs
w rope OH Squats-30 secs
-------------------------------
Hip Rotations-20 secs R/L
Pray Pose-20 secs
Spiderman to Hammy- 20 secs of each R/L
_________________________________________
then
Front Squat-10 reps
Gm-10 reps
Hanging Hollow rocks-20 secs
Ring Rows or Strict CTB Pull Ups-5 reps
Kipping pull ups-5-10 reps
COOLDOWN
Bilateral Shoulder Flexion w PVC-2 mins
Forearm Stretch-1 min
Couch Stretch-1 min R/L
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OPENS WOD 14.2 11/9/16
(Reps, Rx+, Rx2, Rx3)
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats 95#/65#
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats 95#/65#
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats 95#/65#
14 chest-to-bar pull-ups
Rx+: OPENS WOD 13.5 (Competitors if you missed this look this up)
Rx: As written
Rx2: (Start at 8 reps of each) Sub 75#/55# regular pull ups/Jumping CTBx2
Rx3: (Start at 8 reps of each) 45#/35#, Sub Band assisted or RIng rows
| 1st | 80 Rx | Tory Wed, Nov 9, 2016 | | 2nd | 64 Rx | Rachel T Wed, Nov 9, 2016 | | 3rd | 118 Rx2 | Covi Wed, Nov 9, 2016 | | 1st | 107 Rx | Mitchell D Wed, Nov 9, 2016 | | 2nd | 86 Rx | Hunter M Wed, Nov 9, 2016 | | 3rd | 79 Rx | Jonathan K Wed, Nov 9, 2016 |
| CeLin | 120 Rx3 | | | Jonathan K | 79 Rx | | | Covi | 118 Rx2 | | | Heather R | 62 Rx3 | 35# OHS | | Alison Ma | 104 | 15# and ring rows | | Dale W | 63 Rx3 | | | Katriel-Maria | 159 Rx3 | bc preg | | Rachel T | 64 Rx | I need to listen better | | Ben H | 74 Rx | | | Leka | 55 Rx2 | kipping pull ups #95 for overhead. | | Keith C | 130 Rx3 | Did different routine because of shoulder | | Tory | 80 Rx | | | Eric P | 78 Rx | Recovering hand from a rip on Saturday, so went sllllooooowww | | Mitchell D | 107 Rx | | | Emily M | 69 Rx2 | Regular pull ups with 65# | | Carolyn | 96 | 35# OHS jumping CTB (did not count the ones Seth called no rep 😜) | | Hunter M | 86 Rx | Need to work on butterfly PUs | | Charlie | 86 Rx2 | |
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