WOD Blog
 | Mon, Jan 9 2017 |  |
| WEIGHTLIFTING 1/9/17 | SHRED 1/9/17 | METCON 1/9/17 | WARM UP 1/9/17 |
WEIGHTLIFTING 1/9/17
(Weight)
Week 5 of 6 Deload
Push Press E2MO2M @75%
4-4-4-4-4-4
Stay at 75% DO NOT Reset each rep do 4 fast TNGO reps
*Next week we MAX!1
| 1st | 105 Rx | Cherise Mon, Jan 9, 2017
Katriel-Maria Mon, Jan 9, 2017 | | 2nd | 95 Rx | Belinda Mon, Jan 9, 2017 | | 3rd | 85 Rx | Megan A Mon, Jan 9, 2017
Lily Jon Mon, Jan 9, 2017 | | 1st | 185 Rx | Brad Le Mon, Jan 9, 2017
Eric P Mon, Jan 9, 2017 | | 2nd | 175 Rx | Scott Chr Mon, Jan 9, 2017 | | 3rd | 155 Rx | Heikoti Mon, Jan 9, 2017
Jacob W Mon, Jan 9, 2017
Spencer Ch Mon, Jan 9, 2017 |
| Spencer Ch | 155 Rx | | | Katriel-Maria | 105 Rx | | | Andrew R | 125 Rx | | | Alison Ma | 55# Rx | | | Brenda L | 80 Rx | | | Cherise | 105 Rx | | | Sterling | 135 Rx | Heaviest set. | | Scott B | 125 Rx | | | Belinda | 95 Rx | | | Rebecca C | 45 Rx | Gimme back my mobility | | Bill | 115 Rx | | | Ben H | 135 Rx | | | Charlie | 115 Rx | | | Lily Jon | 85 Rx | 75 and 85 | | Megan A | 85 Rx | | | Eric P | 185 Rx | | | Joshua B | 135 Rx | | | Jacob W | 155 Rx | | | Scott Chr | 175 Rx | 185 last set | | Kristen Od | 65 Rx | | | Brad Le | 185 Rx | | | Janalyn | 65 Rx | | | Heikoti | 155 Rx | |
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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
| Keith C | completed all 5 rounds Rx | did not keep tract of reps on 5th round | | Vince | 210 Rx | Completed all 5 rounds |
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METCON 1/9/17
(Time, Rx+, Rx2, Rx3)
42-21-12
Athletic Burpees
Sit Ups
REST 3 mins
21-15-9
KTE
Push Press (95#/65#) This must be a push press
GOAL: Finish under 15 mins CAP off at 18 mins
Rx+: Sub Sit Up w TTB,Burpee to Target 6'', 135#/95#
Rx: As written
Rx2: Sub KTC, 75#/55#
Rx3: Sub KTC, Sub Pushball 20#/14#-9'
| 1st | 14:56 Rx | Rachel T Mon, Jan 9, 2017 | | 2nd | 16:48 Rx | Kristen Od Mon, Jan 9, 2017 | | 3rd | 17:08 Rx | Lily Jon Mon, Jan 9, 2017 | | 1st | 17:45 Rx+ | Seth B Mon, Jan 9, 2017 | | 2nd | 11:49 Rx | Spencer Ch Mon, Jan 9, 2017 | | 3rd | 12:20 Rx | Nate D Mon, Jan 9, 2017 |
| Spencer Ch | 11:49 Rx | | | Trent | 12.27 Rx2 | back | | Katriel-Maria | 15:52 | as pre-regnant | | Justin S | 12:44 Rx2 | Barbell Push Press | | Tracie | 15:58 Rx2 | | | Andrew R | 15:15 Rx | | | Alison Ma | 18:00 | strength bias. 55# pushpress | | Tyler M | 15:27 Rx2 | | | Brenda L | 16:42 Rx2 | KTC | | Courtney E | 18:00 DNF Rx2 | | | Cherise | 18:00 DNF Rx2 | 65#; 195 reps | | Sterling | 18:00 DNF Rx | I got 5 presses in set of 15. | | Scott B | 18:00 Rx | 6 reps of 15 presses | | Belinda | 18:00 Rx | DNF | | Rebecca C | 18:00 DNF Rx3 | pregnant modifications | | Bill | 16:49 Rx2 | | | Ben H | 12:43 Rx | | | Nate D | 12:20 Rx | | | Lila | 16:56 Rx2 | Rx all except ktc | | Heather R | 18:00 Rx2 | DNF | | Kristen Od | 16:48 Rx | | | Rachel T | 14:56 Rx | | | Charlie | 17:15 Rx2 | added on 1 min rest at end | | Lily Jon | 17:08 Rx | | | Kevin E | 18:00 dnf Rx2 | barbell9-180 65lbs | | Anthony A | 18:00 Rx2 | 208 | | Megan A | 17:12 Rx2 | | | Eric P | 18:00 Rx | My cough is back with a vengeance! Got to the 9s | | Jacob W | 16:05 Rx2 | sub kte for push ups | | Seth B | 17:45 Rx+ | Hard for me | | Hunter M | 14:40 Rx | | | Joshua B | 13:51 Rx | | | Saori | 13:33 | GHD instead of KTE | | Scott Chr | 12:40 Rx | | | Brad Le | 13:58 Rx | | | Janalyn | 17:44 Rx2 | | | Emily Be | DNF Rx2 | | | Heikoti | 15:21 Rx | |
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WARM UP 1/9/17
(Check In)
FOAM ROLL-Quads,Traps,Delts,Hamstrings-30-60 secs per muscle and side
GROUP WARM UP
2 rds
Mtn Climbers-20 secs
Plank-20 secs
Athletic Burpees-20 secs
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Samson Stretch-30 secs R/L
Walking Plank-30 secs
Hip Bridge-30 secs
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Barbell GM/Squat-8 reps
Push Press-8-10 reps
COOLDOWN
Band OH Stretch-2 mins R/L
Band Hip Stretch-2 mins R/L
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