WOD Blog
 | Mon, May 15 2017 |  |
| METCON 5/15/17 | WEIGHTLIFTING 5/15/17-5/22/17 | SHRED 5/15/17 | WARM UP 5/15/17 | Other Results |
METCON 5/15/17
(Time, Rx+, Rx2, Rx3)
15-Pull Ups
21-Thruster(135#/95#)
15-Pull Ups
21-Thruster(115#/75#)
15-Pull Ups
21-Thruster(95#/65#)
15-Pull Ups
21-Thruster(75#/55#)
15-Pull Ups
GOAL: Finish under 13 mins CAP off at 15 mins
Rx+: Begin at 165#/115#, Sub CTB Pull Ups
Rx: As written
Rx2: Begin at 115#/75# end on 45#/35# Sub jump CTB PU
Rx3: See coach for Mod most likely w DB's
| 1st | 14:47 Rx | Janelle Mon, May 15, 2017 | | 2nd | 18:50 Rx | Saori Mon, May 15, 2017 | | 3rd | 14:26 Rx2 | Sarah G Mon, May 15, 2017 | | 1st | 14:15 Rx | Todd N Mon, May 15, 2017 | | 2nd | 15:00 Rx | Hunter M Mon, May 15, 2017
Heikoti Mon, May 15, 2017 | | 3rd | 15:20 Rx | Kalani Mon, May 15, 2017 |
| Heikoti | 15:00 DNF Rx | #135 #115 finished second set of thrusters and a million CTB | | Steve T | DNF Rx | Started w/ 95# Finished 3rd set of pullups | | Tracie | 15:00 DNF | 108 Reps 65 55 45 thrusters | | Sterling | 15:00 DNF Rx2 | Reg pull ups, 15 Thrusters of round 3. | | Cherise | 15:00 DNF Rx2 | 115 reps; green band assisted | | Luis Mu | 15:00 DNF Rx2 | | | Carolyn | 15:00 | DNF 82; 65#, 55# green band | | Saori | 18:50 Rx | | | Kristin | 15:00 DNF Rx3 | 55#/45#/35# finished 3 rounds of thrusters | | Nick | DNF Rx2 | | | Kalani | 15:20 Rx | i had 3 pullups to go when the timer went out, then seth made me finish. | | Seth B | 11:38 | 165# w CTB Pull Up | | Jeremy B | Dnf Rx2 | 3 rounds, subbed push press | | Sarah G | 14:26 Rx2 | long week off so took it light today | | Todd N | 14:15 Rx | | | Hunter M | 15:00 Rx | Had 8 thrusters and 15 pull ups left | | Corin | 15:00 Rx2 | Just had to finish my last set of thrusters. (Did ring rows instead of PU) | | MANAGER | DNF Rx2 | half ring rows half band pull ups | | Travis J | dnf Rx2 | | | Derek A | Dnf Rx2 | | | Kevin E | 14:45 Rx2 | Started @ 105# | | Janelle | 14:47 Rx | | | motau | 15 Rx2 | |
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WEIGHTLIFTING 5/15/17-5/22/17
(Weight)
Week 4 of 5
Push Press-3-3-3-3-3-3
Barbell row(Supinated Grip)-6-6-6-6-6-6
OR
Bench Press-3-3-3-3-3-3
Weighted Chin Up-6-6-6-6-6-6
Increase in weight each set but start conservatively(75%+5# of 1RM C&J) active pause on dip or chest 2-3 secs and at top of chin up or barbell to chest. Those that need use bands.
| 1st | 115 Rx | Corin Mon, May 15, 2017 | | 2nd | 111.6 Rx | Cherise Mon, May 15, 2017 | | 3rd | 100 Rx | Saori Mon, May 15, 2017 | | 1st | 275 Rx | Heikoti Mon, May 15, 2017 | | 2nd | 225 Rx | Nick Mon, May 15, 2017 | | 3rd | 165 Rx | Steven A Mon, May 15, 2017 |
| 1st | 115 Rx | Corin Mon, May 15, 2017 | | 2nd | 111.6 Rx | Cherise Mon, May 15, 2017 | | 3rd | 100 Rx | Saori Mon, May 22, 2017
Carolyn Mon, May 22, 2017 | | 1st | 275 Rx | Heikoti Mon, May 22, 2017 | | 2nd | 255 Rx | Scott Chr Mon, May 22, 2017 | | 3rd | 235 Rx | Nick Mon, May 22, 2017 |
| Kristin | 55 Rx | | | Heikoti | 275 Rx | Bench | | Sterling | 135 Rx | | | Cherise | 111.6 Rx | green band assisted; 3 w/ purple band--PR! | | Luis Mu | 155 Rx | | | Carolyn | 90 Rx | Push press | | Saori | 100 Rx | | | Nick | 225 Rx | Bench | | Jeremy B | 145 Rx | | | Corin | 115 Rx | PP:115, BR:95 | | Travis J | 155 Rx | | | Derek A | 155 Rx | | | Steven A | 165 Rx | Bench and band assist pullups |
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SHRED 5/15/17
(Reps)
WARM UP with the Bob
WORKOUT:
5 rounds
2 min AMRAP
Air Squats-30 reps
AMRAP with time remaining Rower
REST 1 min
5 rounds
2 min AMRAP
Sit Ups-30 reps
AMRAP with time remaining Assault Bike
REST 1 min
COOLDOWN
Stretch for lower primarily quads,glutes and hamstrings
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WARM UP 5/15/17
(Check In)
FOAM ROLL- Chest, Delts, Calves, Lats, Quads 1-2 mins of each muscle group
WARM UP
4 min AMRAP
Jumping Jacks-15 reps
Band Thrusters-10 reps
Walking Plank to push up-30 secs
---------------------------
Band Passthroughs-30 secs
Spiderman to Hammy-30 sec R/L
Hip Rotations-30 secs R/L
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Hanging Hollow Rocks-15 reps
Pull Ups or Ring Rows-5-10 reps
then
with your barbell
Push Press-5 reps
Bent Over Supinated Row-5 reps
Thruster-5 reps
COOLDOWN
Band Chest Stretch or banded bully-2 mins
Couch Stretch-2 mins
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