WOD Blog
 | Fri, Dec 30 2016 |  |
 | Happy Birthday: Emilee M |
| WEIGHTLIFTING 12/30/16 | METCON 12/30/16 | WARM UP 12/30/16 | SHRED 12/30/16 |
WEIGHTLIFTING 12/30/16
(Weight)
Week 2 of 5
Back Squat
10-10-8-8-8
10's-65%
8's-75% on up
REST 2 mins between sets
If you finish early end with 3x10 DB Bulgarian Split Squats
| 1st | 215 Rx | Taeja Fri, Dec 30, 2016 | | 2nd | 165 Rx | Saori Fri, Dec 30, 2016 | | 3rd | 120 Rx | Katheryn Fri, Dec 30, 2016 | | 1st | 325 Rx | Brad Le Fri, Dec 30, 2016 | | 2nd | 300 Rx | Charles G Fri, Dec 30, 2016 | | 3rd | 286 Rx | Seth B Fri, Dec 30, 2016 |
| Lily Jon | 115 Rx | | | Steve M | 205 Rx | | | Taeja | 215 Rx | | | Ben H | 185 Rx | | | Eric P | 275 Rx | 4 at 310 (80%) | | Alison Ma | 60# Rx | | | Katheryn | 120 Rx | taking it easy on my strained back | | Seth B | 286 Rx | | | Brad Le | 325 Rx | | | Charles G | 300 Rx | | | Nate D | 225 Rx | | | Jacob W | 275 Rx | | | Spencer Ch | 235 Rx | | | Saori | 165 Rx | |
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METCON 12/30/16
(Time, Rx+, Rx2, Rx3)
30-20-10
Pull Up
Hangpowersnatch (95#/65#)
GOAL: Finish under 7 mins CAP off at 9 mins
Rx+: Rep scheme 16-12-8 Sub HangSquatSnatch 95#/65#, Sub Bar Muscle Up
Rx: As written
Rx2: 75#/55#, Sub Ring rows or Jump CTB Pull Up
Rx3: Sub DB Snatch 35#/20# and Ring row or Jump Pull Up
| 1st | 9:00 DNF Rx | Rachel T Fri, Dec 30, 2016 | | 2nd | 9:00 DNF Rx2 | Lila Fri, Dec 30, 2016 | | 3rd | 8:33 Rx3 | Alison Ma Fri, Dec 30, 2016 | | 1st | 6:37 Rx | Seth B Fri, Dec 30, 2016 | | 2nd | 7:25 Rx | Charles G Fri, Dec 30, 2016 | | 3rd | 8:40 Rx | Spencer Ch Fri, Dec 30, 2016 |
| Eric P | 9:00 Rx | 76 - cough is killin' me yo! | | Lila | 9:00 DNF Rx2 | 97 reps | | Alison Ma | 8:33 Rx3 | | | Seth B | 6:37 Rx | | | Rachel T | 9:00 DNF Rx | 10 snatches left | | Nate D | 9:00 Rx | Sub #135 floor bench press. 1 rep of bench on 10's | | Charles G | 7:25 Rx | | | Jacob W | 7:23 Rx3 | Row & 45lb snatch | | Spencer Ch | 8:40 Rx | | | Scott B | 9:00 Rx2 | |
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WARM UP 12/30/16
(Check In)
FOAM ROLL-Quads,Glutes,Hamstrings,Adductors,Traps-30-60 secs one each muscle and side
GROUP WARM UP
Junkyard Dog
Burgener warm up
PVC Passthroughs-10 reps
PVC OHS-10 reps
Praying pose to hammy-30 secs
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Barbell Snatch Grip Row-5 reps
GM-5 reps
3 position-3 reps
Thumbs up/breastrokes-30 secs
Hanging Hollow rocks-30 secs
Strict Pull Ups-3-5 reps
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Begin Back Squat warm up sets
COOLDOWN
Banded Hip Stretch-2 mins
Pigeon Stretch-2 mins
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SHRED 12/30/16
(Rounds)
Warm up
Row-500 m
Bdwyt Lunges w PVC Passthroughs-40 m
Side Plank R/L-30 secs
Hollow Body Hold-30 secs
Workout: AMRAP in 25 mins of
Walking Uneven Lunges-20 m( one arm up one down holding db)
Row-200 m
Walking Uneven Lunges-20 m
Russian Swings-20 reps
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