WOD Blog
 | Mon, Nov 28 2016 |  |
 | Happy Birthday: Maria M |
| METCON 11/28/16 | SHRED 1/9/17 | WEIGHTLIFTING 11/28/16 | WARM UP 11/28/16-9/2/17 |
METCON 11/28/16
(Reps, Rx+, Rx2, Rx3)
3 MIN AMRAP
Cluster-(165#/115#)
FOR TODAY ONLY SCORE 1 Cluster as 3 reps
REST 1 min
9 MIN AMRAP
Pendley Barbell Row-10 reps (115#/75#)
Sit Ups-15 reps
Stationary OH Lunges-20 reps (45#/35#)
GOAL: 200 reps+
Rx+: 185#/125 Cluster-135#/95# Row Sub TTB (55#/45#)
Rx: As written
Rx2: Cluster 135#/95#, Bro Row 95#/65#, (25#/15#)
Rx3: Sub Powerclean & Push Jerk 115#/75#, Bro Row 75#/55# (15#/10#)
| 1st | 173 Rx | Emily M Mon, Nov 28, 2016 | | 2nd | 254 Rx2 | Rachel T Mon, Nov 28, 2016 | | 3rd | 216 RX 1.57 Rx2 | Lily Jon Mon, Nov 28, 2016 | | 1st | 239 Rx+ | Seth B Mon, Nov 28, 2016 | | 2nd | 274 Rx | Ben H Mon, Nov 28, 2016 | | 3rd | 259 Rx | Justin S Mon, Nov 28, 2016 |
| Spencer Ch | 249 Rx | 15 Clusters | | Ben H | 274 Rx | Only 3 clusters :( | | JD Ca | 200 Rx2 | first part Rx2 second part Rx | | Alison Ma | 200 Rx3 | 45# powercleam & push jerk | | Andrew R | 214 Rx2 | #115, #95 | | Luis Mu | 189 Rx2 | | | Justin S | 259 Rx | | | Emily M | 173 Rx | | | Cherise | 196 Rx2 | | | Brenda L | 167 Rx2 | | | Seth B | 239 Rx+ | 17 Clusters | | Rachel T | 254 Rx2 | #25 plate for OH lunge | | Sterling | 142 | #115 on cluster, RX for everything else. | | Lila | 260 Rx3 | 75 cluster, 55, 15 | | Heather R | 167 Rx3 | | | Lily Jon | 216 RX 1.57 Rx2 | 85# cluster 75 lb Row 25 lb OH lunge | | Josee | 194 Rx2 | rx everything but cluster | | Mark Mic | 208 Rx2 | rx everything but cluster | | Anthony A | 148 Rx2 | Bad Rows | | Eric M | 216 Rx | | | Megan A | 211 Rx2 | clusters #85 | | Robbie | 219 Rx | | | Charlie | 165 Rx2 | | | Nate D | 227 Rx | sub squat clean because of shoulder | | Hunter M | 196 Rx | | | Satish | 100 Rx | |
|
SHRED 1/9/17
(Reps, Rx+, Rx2, Rx3)
We have had only 1-2 people the last couple weeks, please bring in friends if you want this class to stay!
5 rounds
Min 1-Stationary Lunges-10-12-14-16-Max reps
Min 2-Back Extension or Russian Swing 35#/26#-10-12-14-16-Max reps
Min 3-Assault Bike-8/5-10/7-12/9-14/11-Max cals
Min 4-Hollow body hold-10 secs
Flutterkicks-30 secs
Min 5-Step Ups-10-12-14-16 Max reps 24''/20''
Min 6-Rower-8-10-12-14-Max cals
GOAL: Get to round 5 perform over 100 reps
COOLDOWN
ROMWOD- 10 mins Coach Bob selects routine
Options
Single Leg stretch for hammy-2 mins R/L
Single Leg saddle-2 mins R/L
Puppy pose-1 min
Seated forward fold-1 min
|
WEIGHTLIFTING 11/28/16
(Weight)
Week 4 of 5
For those that have not missed a week perform
Option #1
Squat Clean
Every 90 secs for 10 rounds-2 reps @75% focus on speed out of the bottom.
For those that have missed a lot
Option #2
Every 90 secs-120 secs
Squat Clean-2 reps as heavy as possible from 80% on up
| 1st | 135 Rx | Emily M Mon, Nov 28, 2016
Cherise Mon, Nov 28, 2016 | | 2nd | 115 Rx | Rachel T Mon, Nov 28, 2016 | | 3rd | 105 Rx | Megan A Mon, Nov 28, 2016
Lily Jon Mon, Nov 28, 2016
Brenda L Mon, Nov 28, 2016 | | 1st | 215 Rx | Spencer Ch Mon, Nov 28, 2016 | | 2nd | 165 Rx | Ben H Mon, Nov 28, 2016 | | 3rd | 155 Rx | Andrew R Mon, Nov 28, 2016 |
| Spencer Ch | 215 Rx | 3 reps Squat clean PR!! | | Ben H | 165 Rx | | | JD Ca | 135 Rx | | | Andrew R | 155 Rx | | | Cherise | 135 Rx | 2nd one not very pretty | | Brenda L | 105 Rx | | | Rachel T | 115 Rx | | | Emily M | 135 Rx | | | Sterling | 125 Rx | New PR from the ground since injury!! | | Lily Jon | 105 Rx | Been coming to shred so haven't done squat cleans | | Eric M | 145 option 1 Rx | | | Megan A | 105 Rx | | | Charlie | 135 Rx | |
|
WARM UP 11/28/16-9/2/17
(Check In)
FOAM ROLL-Traps,Delts,Forearms,Quads,Mid back-10-20 passes or 1 min of each
GROUP WARM UP
2-3 rds
Row or Bike or Ski Erg-10 cals
PVC OH Squat-10 reps
Band GM-10 reps
Push Up Plank-20 secs
--------------------------
Spiderman to Hammy-30 secs
Band Pull Aparts/Presses and Passes-5-7 of each
-------------------------
Barbell GM-10 reps
Barbell Row-10 reps
Front Squat-5 reps
Hang Snatch-5 reps
Snatch Grip Push Press-5 reps
Snatch Balance-5 reps
COOLDOWN
Single Leg Straddle-2 mins
Modified Hurdler Stretch-2 mins
Front Shoulder Stretch-2 mins
|
