WOD Blog
 | Fri, Dec 2 2016 |  |
 | Welcome: Taeja |
| METCON 12/2/16 | SHRED 1/8/18 | WEIGHTLIFTING 12/2/16 | WARM UP 12/2/16 | Other Results |
METCON 12/2/16
(Reps, Rx+, Rx2, Rx3)
You can stay ahead of the clock but every 3 min bracket you must complete 40 reps
Every 3 mins
Wallball-30 reps (20#/10'-14#/9')
Overhead Squat-10 reps (95#/65#)
Wallball-30 reps
Overhead Squat-10 reps (115#/75#)
Wallball-30 reps
Overhead Squat-10 reps (135#/95#)
Wallball-30 reps
Overhead Squat-10 reps (165#/115#)
Wallball-30 reps
Overhead Squat-10 reps (205#/145#)
GOAL: 150+ reps Get to round 4 (165#/115#)
Rx: As written
Rx2: Begin at 75#/55# 14#/9-10#/8'
Rx3: Begin at 75#/55# Sub Back or Front Squat. 14#/9'-10#/8'
| 1st | 190 Rx | Julia Goldst Fri, Dec 2, 2016 | | 2nd | 130 Rx | Janelle Fri, Dec 2, 2016 | | 3rd | 115 Rx | Kaddie Fri, Dec 2, 2016 | | 1st | 193 Rx | Brandon He Fri, Dec 2, 2016 | | 2nd | 192 Rx | Wesly Fri, Dec 2, 2016 | | 3rd | 190 Rx | Todd N Fri, Dec 2, 2016 |
| Heather R | 110 Rx3 | Awesome class today! | | Ben H | 110 Rx | | | Eric P | 117 Rx | 3 away from round 4 :/ | | Tracie | 141 Rx3 | OHS 25, 30 ,35# | | Andrew R | 175 Rx3 | Rx 2 weights, Sub front squat | | Cory W | 75 Rx | | | Bill | 105 Rx3 | | | David P | 155 Rx | | | Brandon He | 193 Rx | 3 reps @ 205 | | Wesly | 192 Rx | | | Anthony A | 75 Rx2 | | | Nate D | 154 Rx2 | RX weight.. Sub front squat | | Kaddie | 115 Rx | first round 65# 2nd 75# 3rd 85# | | Rachel T | 190 Rx2 | 'Active rest day' 😳😃 | | Julia Goldst | 190 Rx | | | Todd N | 190 Rx | | | Charles G | 155 Rx | | | Janelle | 130 Rx | | | Satish | 100 Rx3 | |
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SHRED 1/8/18
(Check In)
WARM UP with HOT TODDY OR SETH
Upon arrival Bike-1.5 miles or Row 750 m
then as group for 1-2 rds
Mtn Climbers-30 secs
Plank-30 secs
Push Ups-30 secs
Jumping Jacks-30 secs
Air Squats-30 secs
Pushball or Wallball-30 secs
WORKOUT: Doubles Death by
Every 3 mins for ALAP cap at round 10
Wallballs-12 reps EACH
Assault Bike-20-25-30-35-40-45-50-55-60 calories etc.(Break up how you like)
GOAL: As a team get to round 7, A team of 3 can also be formed but all 3 partners must do 10 Burpees
ROMWOD
Lower body especially quads
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WEIGHTLIFTING 12/2/16
(Weight)
Week 5 of 5
Bench Press or Floor Press or Ring Dips(add weight)
3-3-3-2-2-2-1-1-1-1
3's-65%-80%
2's 85%-90%
1's-95% on up
If you feel a max go for an attempt on first or 2nd single and keep % lower on 3's and 2's
SCORE: Heaviest 1
| 1st | 210 Rx | Julia Goldst Fri, Dec 2, 2016 | | 2nd | 155 Rx | Emily M Fri, Dec 2, 2016 | | 3rd | 100 Rx | Tracie Fri, Dec 2, 2016 | | 1st | 270 Rx | Charles G Fri, Dec 2, 2016 | | 2nd | 235 Rx | Eric P Fri, Dec 2, 2016 | | 3rd | 215 Rx | Ben H Fri, Dec 2, 2016 |
| Eric P | 235 Rx | | | Tracie | 100 Rx | | | Ben H | 215 Rx | | | Andrew R | 145 lbs Rx | | | Bill | 190 Rx | | | Julia Goldst | 210 Rx | | | Emily M | 155 Rx | Kind of disappointed | | Charles G | 270 Rx | Floor Press |
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WARM UP 12/2/16
(Check In)
FOAM ROLL-Quads,Glutes,Calves,Traps,Hamstrings-30-60 secs
WARM UP
Walking OH Lunge-100 ft
3 rds
PVC OHS-10 reps
Jumping Jacks-10 reps
Walking Plank-5 reps R/L
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Hip/Ham complex
-pigeon
-ANKLE ROTATIONS
-pushaway
-hip rotations
-Spiderman/hammy
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COOLDOWN
Band Hamstring Stretch-2 mins
Band Pigeon Stretch-2 mins
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