WOD Blog
 | Mon, Apr 10 2017 |  |
| WEIGHTLIFTING 4/10/17 | METCON 4/10/17 | SHRED 4/10/17 | WARM UP 4/10/17 |
WEIGHTLIFTING 4/10/17
(Weight)
Week 2 of 4 (20-25 mins)
Wide Stance to close stance Back Squat
6-6-6-6-6
Begin first working set at 60% 1RM regular stance with feet just outside shoulder width, every set move feet in 1'' on each side every stance except normal stance.
| 1st | 265 Rx | Taeja Mon, Apr 10, 2017 | | 2nd | 195 Rx | Cherise Mon, Apr 10, 2017 | | 3rd | 175 Rx | Cassidy Mon, Apr 10, 2017 | | 1st | 365 Rx | Toa Mon, Apr 10, 2017 | | 2nd | 275 Rx | Heikoti Mon, Apr 10, 2017 | | 3rd | 265 Rx | Nick Mon, Apr 10, 2017 |
| 1st | 265 Rx | Taeja Thu, Jan 11, 2018 | | 2nd | 205 Rx | Julia Goldst Thu, Jan 11, 2018 | | 3rd | 195 Rx | Janelle Thu, Jan 11, 2018
Cherise Mon, Apr 10, 2017 | | 1st | 365 Rx | Toa Mon, Apr 10, 2017 | | 2nd | 330 Rx | Charles G Thu, Jan 11, 2018 | | 3rd | 275 Rx | Scott Chr Thu, Jan 11, 2018
Heikoti Mon, Apr 10, 2017 |
| Spencer Ch | 250 Rx | | | Ben H | 235 Rx | | | Heikoti | 275 Rx | | | Megan A | 125 Rx | | | Daniel Ol | 215 Rx | | | Nick | 265 Rx | | | Caitlin | 95 Rx | | | Taeja | 265 Rx | need to get deeper, work on flexibility in hips | | Cassidy | 175 Rx | | | Kevin E | 205 Rx | | | Brenda L | 145 Rx | | | Cherise | 195 Rx | | | Sterling | 165 Rx | | | Luis Mu | 235 Rx | | | Rachel T | 165 Rx | | | Belinda | 105 Rx | | | Anna H | 105 Rx | | | Keith C | 155 Rx | pulled groin | | Toa | 365 Rx | | | Kristen Od | 135 Rx | | | Mitchell D | 245 Rx | | | Jacob W | 205 Rx | | | Derek A | 185 Rx | |
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METCON 4/10/17
(Time, Rx+, Rx2, Rx3)
5-10-15-20-25 reps for time of
Wallball (20#/10'-14#/9')
Clean Grip High Pull (125#/85# no double dip)
GOAL: Finish under 12 mins CAP off at 14 mins
Rx+: 30#/10'-14#/9', 165#/115#
Rx: As written
Rx2: 14#/10'-10#/9', 95#/65# from hang
Rx3: 14#/10'-10#/9', Sub KB Swing 35#/26#
| 1st | 8:39 Rx | Taeja Mon, Apr 10, 2017 | | 2nd | 12:37 Rx | Cherise Mon, Apr 10, 2017 | | 3rd | 7:33 Rx2 | Belinda Mon, Apr 10, 2017 | | 1st | 10:06 Rx | Spencer Ch Mon, Apr 10, 2017 | | 2nd | 10:38 Rx | Deven D Mon, Apr 10, 2017 | | 3rd | 11:52 Rx | Ben H Mon, Apr 10, 2017 |
| Spencer Ch | 10:06 Rx | | | Ben H | 11:52 Rx | | | Heikoti | 13:45 Rx | | | Daniel Ol | 13:25 Rx | subbed 165 lb DL | | Megan A | DNF Rx2 | WB#10, CHP#85 Had 20 clean high pulls | | Nick | DNF Rx2 | All but last 25 set | | Caitlin | DNF Rx2 | Got 10 into last set of Hang pulls | | Taeja | 8:39 Rx | Should've pushed harder | | Cassidy | 12:45 Rx2 | 5 & 10 Rx, 15-25 Rx2 14# wall balls all | | Kevin E | 14:00 DNF Rx2 | | | Brenda L | 11:59 Rx2 | | | Cherise | 12:37 Rx | | | Sterling | 14:00 DNF Rx | I did 19 CGHP of the 20's | | Luis Mu | 14:00 Rx | DNF | | Rachel T | 11:15 Rx2 | RX wallball | | Tom R | 8:52 Rx3 | with 20# ball and kb swings. | | Belinda | 7:33 Rx2 | | | Tracie | 11:27 Rx2 | From the ground | | Anna H | 13.50 | 65# full pull, 14# wb | | Keith C | 12:20 Rx2 | | | Sarah G | 10:50 Rx2 | 14# WB, 65# CGHP (not from hang) | | Deven D | 10:38 Rx | | | Jacob W | 13:36 Rx | | | Derek A | 105 Rx3 | 20 lbs ball |
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SHRED 4/10/17
(Reps, Rx+, Rx2, Rx3)
WARM UP
WORKOUT: Interesting Interval Idea
3 rds
Min 1: 10-Medball Cleans 30#/20#
Min 2: 8 R/L Stationary Reverse Lunge from plate
Min 3 AMRAP Box Jumps (24''/20'' recommended)
MIn 4: Rest
Min 5: 8 R/L Single Straight Legged DB Deadlift
Min 6: 10-Plate to OH 45#/35#
Min 7 AMRAP DB Front Squats (light db pair)
Min 8: Rest
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WARM UP 4/10/17
(Check In)
FOAM ROLL-Chest,Quads,Glutes,Lats,Traps,Delts-10-20 passes per muscle
GROUP WARM UP
2-3 rounds
Barbell complex
Back Squat-7 reps (Mix stances)
Clean Grip Bent Over Row-7 reps
Clean Grip High Pull-7 reps
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Praying Pose to hammy-30 secs
Sexy Wes pose-30 secs
Standing Forward Fold-30 secs
Side Plank w leg raise-15 secs R/L
Spiderman to Hammy-30 secs R/L
Begin working sets.
COOLDOWN
Wall stretch-1 min
Couch Stretch-2 mins
Using wall chest and lat stretch-1 min R/L
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