WOD Blog
 | Fri, Jan 6 2017 |  |
 | Happy Birthday: Bj |
| WEIGHTLIFTING 1/6/17 | SHRED 1/6/17 | METCON 1/6/17 | WARM UP 1/6/17 |
WEIGHTLIFTING 1/6/17
(Weight)
Week 3 of 5
Back Squat
8-8-8-6-6-6
8's-70%-75%-77%
6's-80%-83%-85%+
REST 2 mins between sets
If you finish early end with 3x10 DB Bulgarian Split Squats
| 1st | 235 Rx | Taeja Fri, Jan 6, 2017 | | 2nd | 175 Rx | Saori Fri, Jan 6, 2017 | | 3rd | 170 Rx | Kaddie Fri, Jan 6, 2017 | | 1st | 290 Rx | Eric P Fri, Jan 6, 2017 | | 2nd | 275 Rx | Toa Fri, Jan 6, 2017 | | 3rd | 255 Rx | Spencer Ch Fri, Jan 6, 2017 |
| Ben H | 205 Rx | | | Alison Ma | 80 Rx | | | Andrew R | 205 Rx | PR! | | Sterling | 145 Rx | | | Taeja | 235 Rx | one rep away from 255 for 6 reps | | Toa | 275 Rx | | | Bill | 165 Rx | | | Saori | 175 Rx | 175x6 | | Courtney E | 60 Rx | | | Justin S | 245 Rx | | | Sandra D | 125 Rx | 125x3 | | Lily Jon | 120 Rx | | | Rachel T | 165 Rx | | | Amalia | 125 Rx | | | Eric P | 290 Rx | died on 300 in 4 reps | | Megan A | 140 Rx | | | Anthony A | 200 Rx | 6 reps | | Charlie | 245 Rx | | | Spencer Ch | 255 Rx | | | Lila | 135 Rx | | | Kaddie | 170 Rx | 6 reps | | Christopher G | 220 Rx | 6 reps |
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SHRED 1/6/17
(Time, Rx+, Rx2, Rx3)
Warm up with abcon
w sliders
3-5 rounds
Plank-20 secs
Mtn Climbers-12 reps
Pike Ups-10 reps
Air Squats-5 reps
Workout:
50-40-30-20-10 reps
Row(calories)
Air Squats
Battle Rope alternating
*Seal Walk 20 m after each round
COOLDOWN/ROMWOD
Downward Dog/Upward Dog-2 mins
Thread the needle-4 mins
Single leg saddles-2 mins R/L
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METCON 1/6/17
(Time, Rx+, Rx2, Rx3)
5 rounds for time of
5-Snatch (135#/95#)
10-Pull Up
15-Box Jumps (24'/20')
REST 1 min
GOAL: Include rests sub 13 mins CAP off 15 mins
Rx+: Squat Snatch only, sub CTB Pull Up, (24''/20'')
Rx: Squat or Power
Rx2: Hang Squat or Power (95#/65#) sub RR or jump CTB pull ups 20'' STEP UPS ALLOWED
Rx3:Sub alt DB Snatch 6 reps 35#/20#,ditto to Rx2 20'' STEP UPS ALLOWED
| 1st | 10:26 Rx2 | Lily Jon Fri, Jan 6, 2017 | | 2nd | 11:14 Rx2 | Rachel T Fri, Jan 6, 2017 | | 3rd | 11:45 Rx2 | Lila Fri, Jan 6, 2017 | | 1st | 8:58 Rx | Spencer Ch Fri, Jan 6, 2017 | | 2nd | 11:22 Rx | John Lu Fri, Jan 6, 2017 | | 3rd | 12:47 Rx | Eric P Fri, Jan 6, 2017 |
| Ben H | 10:49 Rx2 | RX except 115# snatch | | Katriel-Maria | 11:12 | as pre-regnant | | Alison Ma | 14:38 Rx3 | snatch at 35 | | Justin S | 9:55 Rx2 | 225# Deadlift | | Andrew R | 12:59 Rx3 | #65 snatch | | Sterling | 15:00 DNF | #95, got through 4 rounds at 14:01 | | Kevin E | 15:00 dnf Rx2 | 4 sets box jumps rx | | Courtney E | 15:00 Rx2 | Box jumps Rx | | Taeja | 12:35 Rx2 | challenge myself to do RX next time | | Bill | 14:40 Rx2 | | | Saori | 12:20 | Squat clean95#, rr, 20 bj | | Rachel T | 11:14 Rx2 | | | Lily Jon | 10:26 Rx2 | 65# did reg pull ups but less | | Nate D | 8:46 Rx2 | #225 DL. Shoulder | | Eric P | 12:47 Rx | | | John Lu | 11:22 Rx | | | Megan A | 14:48 Rx2 | | | Amalia | 14:45 Rx2 | 65# power snatch, pull ups, box jumps | | Charlie | 12:47 Rx2 | | | Lila | 11:45 Rx2 | 65# powersnatch, ring rows | | Spencer Ch | 8:58 Rx | | | Kaddie | dnf Rx | did 85lbs on snatch. just got into 5th round |
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WARM UP 1/6/17
(Check In)
FOAM ROLL-Quads,Glutes,Hamstrings,Calves,
GROUP WARM UP
2-3 rds
Side to Side Hops-20 secs
PVC OHS or Wall squats-20 secs
Foursquare Hops-20 secs
PVC Passthroughs-20 secs
Jumping Jacks-20 secs
High Hang PVC Snatch-20 secs
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Hip Rotations-30 secs R/L
Praying Pose to hammy-1 min
Sotts Press-30 secs
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3 position snatch-3 reps
OHS-5-7 reps
KTC/TTB-5-10 reps of each
COOLDOWN
Couch Stretch-1 min R/L
Wall Stretch-2 mins
Smash traps and delts-2 mins
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