WOD Blog
 | Mon, Apr 17 2017 |  |
| WEIGHLIFTING 4/17/17-1/19/18 | METCON 4/17/17 | SHRED 4/17/17 | WARM UP 4/17/17-1/19/18 | Other Results |
WEIGHLIFTING 4/17/17-1/19/18
(Weight)
Week 3 of 4
Wide Stance to close stance Back Squat
4-4-4-4-4-MR*
Begin first working set at 65% 1RM regular stance with feet just outside shoulder width, every set move feet in 1'' on each side every stance except normal stance.
*Max rep set at NORMAL Stance aim for 8-12 reps using 75%
| 1st | 225 x12 RM Rx | Taeja Mon, Apr 17, 2017 | | 2nd | 175 Rx | Rachel T Mon, Apr 17, 2017
Saori Mon, Apr 17, 2017
Cherise Mon, Apr 17, 2017 | | 3rd | 140 Rx | Megan A Mon, Apr 17, 2017 | | 1st | 385 Rx | Toa Mon, Apr 17, 2017 | | 2nd | 315 Rx | JC Mon, Apr 17, 2017 | | 3rd | 270 Rx | Spencer Ch Mon, Apr 17, 2017 |
| 1st | 290 Rx | Taeja Fri, Jan 19, 2018 | | 2nd | 220 Rx | Julia Goldst Fri, Jan 19, 2018 | | 3rd | 205 Rx | Janelle Fri, Jan 19, 2018 | | 1st | 385 Rx | Toa Mon, Apr 17, 2017 | | 2nd | 345 Rx | Charles G Fri, Jan 19, 2018 | | 3rd | 315 Rx | JC Mon, Apr 17, 2017 |
| Spencer Ch | 270 Rx | x4 | | Cory W | 250x10 Rx | | | Cherise | 175 Rx | | | Sterling | 195 Rx | | | Luis Mu | 255 Rx | | | Taeja | 225 x12 RM Rx | | | Saori | 175 Rx | 155x8 | | Mitchell R | 195 Rx | | | Toa | 385 Rx | | | Rachel T | 175 Rx | | | Caitlin | 85 Rx | | | Scott Chr | 265 Rx | | | Megan A | 140 Rx | | | Courtney E | 125x4 Rx | 105x8 | | Kevin E | 175×12 Rx | Worked upto 205 on other sets | | Derek A | 155 x 12 Rx | | | Vince | 95# x 15 Rx | Maxed at 130# | | JC | 315 Rx | 10 reps | | Kristen Od | 135x5 Rx | |
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METCON 4/17/17
(Reps, Rx+, Rx2, Rx3)
AMRAP in 12 mins of
6-HR Push Ups
8-TTB
10-Thrusters (45#/35#)
GOAL: 170 reps+
Rx+: Sub HSPU, 75#/55# Thruster
Rx: As written
Rx2: Sub KTC and Regular Push Ups to 1 abmat
Rx3: Sub DB Pair Thruster, Sit Ups and Incline Push Ups
| 1st | 239 Rx+ | Julia Goldst Mon, Apr 17, 2017 | | 2nd | 196 Rx | Kristen Od Mon, Apr 17, 2017 | | 3rd | 182 Rx | Saori Mon, Apr 17, 2017
Josee Mon, Apr 17, 2017 | | 1st | 163 Rx+ | Hunter M Mon, Apr 17, 2017 | | 2nd | 144 Rx+ | Steve M Mon, Apr 17, 2017 | | 3rd | 120 Rx+ | Jacob W Mon, Apr 17, 2017 |
| Spencer Ch | 109 Rx+ | | | Josee | 182 Rx | | | Steve M | 144 Rx+ | | | Diana W | 192 Rx2 | knees to chest | | Tracie | 155 Rx2 | | | Jeremy B | 136 Rx2 | | | Cory W | 128 Rx | | | Scott B | 129 Rx | 5 rnds + 9 | | Luis Mu | 182 Rx | | | Robbie | 242 Rx | | | Cherise | 192 Rx2 | KTC | | Sterling | 171 Rx | | | Taeja | 127 Rx | | | Saori | 182 Rx | Wheezing | | Mitchell R | 48 Rx+ | | | Heather R | 148 Rx3 | Thanks Julia for being so awesome! | | Rachel T | 174 Rx | | | Kristen Od | 196 Rx | | | Keith C | 182 Rx2 | | | Julia Goldst | 239 Rx+ | | | Scott Chr | 207 Rx | | | Kevin E | 174 Rx | KTC | | Courtney E | 144 Rx2 | push up Rx | | Anthony A | 113 Rx2 | | | Hunter M | 163 Rx+ | | | Deven D | 174 Rx | | | Swede | 170 Rx | | | Derek A | 134 Rx2 | Did hand release push up | | Jacob W | 120 Rx+ | | | Vince | 168 Rx2 | KTC, HR Push Ups, 45# thrusters | | Madeline | 175 Rx | | | Kaddie | 101 Rx2 | |
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SHRED 4/17/17
(Time, Rx+, Rx2, Rx3)
WARM UP-With Bob the magnificent
WORKOUT: EASTER BURN
100-80-60-40-20
Jump to Plates (3-55's-3'45's) old school jump away
Flutterkicks
Double Unders
Mtn. Climbers
After each round Run 200 m or Row 300 m
COOLDOWN:
Focused on calfs,quads, and abs
| kennedy j | 29:30 Rx3 | cut reps in half |
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WARM UP 4/17/17-1/19/18
(Check In)
FOAM ROLL-Quads,BOOTAY, Hamstrings Chest and abs-30-60 secs
GROUP WARM UP
Bike or Row-25 calories
Shuttle Jog-200 m
Donkey kicks-20 R/L
Praying Pose to Hammy-30 secs
Hollow Body hold-30 secs
Frog Pose-30 secs
-------------------------
Burgener warm up-3 rep each
PVC pass throughs-10 reps
3 position Snatch-3 reps at each
Front Squat-5 reps
Back Squat-5 reps
COOLDOWN
Couch Stretch w Samson Reach-2 mins R/L
Pigeon Stretch-2 mins
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