WOD Blog
 | Wed, Nov 16 2016 |  |
| WEIGHTLIFTING 11/16/16 | METCON 11/16/16 | WARM UP 11/16/16 | Other Results |
WEIGHTLIFTING 11/16/16
(Weight)
Week 2
Paused Front Squat
4-4-4-4-4-4
Begin at 70% of 1RM regular pause for 2 count in bottom of each rep. Add weight to each set.
| 1st | 225 Rx | Kaysie Wed, Nov 16, 2016 | | 2nd | 160 Rx | Emily M Wed, Nov 16, 2016 | | 3rd | 145 Rx | Rachel T Wed, Nov 16, 2016 | | 1st | 270 Rx | Eric P Wed, Nov 16, 2016 | | 2nd | 225 Rx | Luis Mu Wed, Nov 16, 2016 | | 3rd | 215 Rx | Carl Wed, Nov 16, 2016 |
| Kaysie | 225 Rx | | | Sterling | 125 Rx | | | Katheryn | 90 Rx | | | Luis Mu | 225 Rx | | | Megan A | 125 Rx | | | Rachel T | 145 Rx | | | Lily Jon | 100 Rx | | | Eric P | 270 Rx | | | Keith C | 115 Rx | | | Andrew R | 155 Rx | | | Charlie | 165 Rx | | | Saori | 135 Rx | | | Carl | 215 Rx | | | Jacob W | n/a Rx | Assault bike 15 minutes | | Emily M | 160 Rx | | | Amalia | 95 Rx | |
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METCON 11/16/16
(Reps, Rx+, Rx2, Rx3)
With a 15 min timer perform
Row-750 m OR Run-800 m OR Bike 2 miles
then
50-TTB
40-Box Jumps (24''/20'')
30-Alternating Pistols
15-Bar Muscle Ups
w any time remaining
Squat Snatch-10 reps
GOAL: Finish chipper and move 1350#/900#
SCORE: Total number of Snatches combined Ex.
Noelia-100/100/110/110/115/120/135/300=1,090#
Rx:As written
Rx2: 500 row/Run 600m/Bike 1.5 mile/KTC, or Sit ups, sub pistol to box or band and sub jumping bmu
Rx3: same as rx2 end w Powersnatch
| 1st | 355 Rx2 | Kaddie Wed, Nov 16, 2016 | | 2nd | 260 Rx2 | Lily Jon Wed, Nov 16, 2016 | | 3rd | 330 Rx3 | Amalia Wed, Nov 16, 2016 | | 1st | 1850 Rx | Seth B Wed, Nov 16, 2016 | | 2nd | Did 10 reps of dead lifts at 225 Rx2 | Keith C Wed, Nov 16, 2016 | | 3rd | 15:00 DNF | Sterling Wed, Nov 16, 2016 |
| Justin S | 1550 | Mod wod dead lift 1550 | | Sterling | 15:00 DNF | TTB took forever. I got through 34 Box Jumps, but I did all three parts RX. | | Katheryn | 0 Rx2 | just finished jumpimg muscle ups | | Seth B | 1850 Rx | | | Heather R | DNF Rx2 | Awesome workout! | | Megan A | DNF Rx2 | 750 Row, Jumping CTB(finished @15:00) | | Rachel T | DNF Rx2 | Did everything RX except I ran 600 and did jumping bar muscle ups had 4 left | | Lily Jon | 260 Rx2 | 30 TTB 10 pistols then 20 to box sub reg pull ups | | Kaddie | 355 Rx2 | | | Eric P | 0 Rx | Got to 23 pistols, I got through to TTB faster than I expected! | | Keith C | Did 10 reps of dead lifts at 225 Rx2 | 50SUps, 15ringR, 40-24'boxJ, 1.5milebike, 30box assist pistols | | Charlie | 0 Rx2 | Got to 10 Bar Muscle ups | | Jacob W | n/a | Bike 2 miles, box jmp, pistols, db snatch | | Amalia | 330 Rx3 | Hang powersnatch, ktc, jumping ctb, pistols to box |
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WARM UP 11/16/16
(Check In)
FOAM ROLL-Quads,Mid back,Lats,Glutes,Calves
GROUP WARM UP-
3 rounds of
Bike/Row/Jog-3-4 mins
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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
Clusters-5 reps
COOLDOWN
Bilateral Shoulder Flexion w PVC-2 mins
Forearm Stretch-1 min
Couch Stretch-1 min R/L
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