WOD Blog
 | Tue, May 30 2017 |  |
| WEIGHTLIFTING 5/30/17 | METCON 5/30/17 | WARM UP 5/30/17 | SHRED 5/30/17-5/31/18 | STRENGTH WOD ANNOUNCEMENT 5/31/17 | Other Results |
WEIGHTLIFTING 5/30/17
(Weight)
Week 5 of 5
Push Press-1-1-1-1-1-1
Barbell row(Supinated Grip)-4-4-4-4-4-4
OR
Bench Press-1-1-1-1-1-1
Weighted Chin Up-4-4-4-4-4-4
Regular tempo work towards 1RM and 4RM
| 1st | 155 Rx | Josee Tue, May 30, 2017 | | 2nd | 145 Rx | Corin Tue, May 30, 2017 | | 3rd | 130 Rx | Cherise Tue, May 30, 2017 | | 1st | #295 Rx | Heikoti Tue, May 30, 2017 | | 2nd | 215 Rx | Steve M Tue, May 30, 2017
Derek A Tue, May 30, 2017 | | 3rd | 195 Rx | Charlie Tue, May 30, 2017 |
| Josee | 155 Rx | PR! | | Carolyn | 110 Rx | 5# PR | | Scott B | 190 Rx | 5# PR from Nov 2016's 185# | | Jeremy B | 170 Rx | 25# pr | | Vince | 145 Rx | Bench press 10# PR | | Katheryn | 100 Rx | | | Sterling | 155 Rx | working on form. Need to keep elbows tight on dip. | | quincy | 115 Rx | | | Cherise | 130 Rx | bench press, purple-band pullups | | Bill | 155 Rx | PP | | Kevin E | 135 Rx | | | Diane | 65 Rx | Hey l was here! | | Kat | S.A. press 35#, BBR 95# | Up 15 on press and 25 on row! | | Corin | 145 Rx | PP | | Charlie | 195 Rx | Bench | | Katie H | 85 Rx | | | Derek A | 215 Rx | Did bench, pr at 205, 215, then almost made it for 225 | | Heikoti | #295 Rx | Almost got #315 :( Bench Press | | Saori | 120 Rx | Floor Press (Shoulder pain) | | Lily Jon | 105 Rx | | | Steve M | 215 Rx | |
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METCON 5/30/17
(Reps, Rx+, Rx2, Rx3)
EMOM to AMRAP
EMOM for 9 rounds
7-TTB
7-Deadlift (135#/95#)
then immediately on round 10 begin
3 min AMRAP
7-TTB
7-Deadlift (135#/95#)
GOAL: Pick a level or mod that allows you to get to AMRAP and total 168 reps+ Score is total reps including EMOM
Rx+: Perform 9 reps of each (205#/135#)
Rx: As written
Rx2: Sub 115#/75#, 3 TTB-4 KTC
Rx3: Sub Sit Ups 9 reps and KB swing 9 reps 35#/26#
| 1st | 232 Rx+ | Julia Goldst Tue, May 30, 2017 | | 2nd | 185 Rx | Josee Tue, May 30, 2017 | | 3rd | 204- sub SU with 95#DL Rx2 | Kat Tue, May 30, 2017 | | 1st | 185 Rx+ | Brandon He Tue, May 30, 2017 | | 2nd | 208 Rx | Steve M Tue, May 30, 2017 | | 3rd | 203 Rx | Seth B Tue, May 30, 2017 |
| Eric F | 175 Rx | | | Tracie | 171 | Rx dead lifts Rx2 TTB | | Scott B | 161 Rx3 | KTC + 135# | | Lila | 193 Rx2 | Ktc, 75# | | Josee | 185 Rx | | | Jeremy B | 162 Rx2 | | | Vince | 168 Rx | | | Katheryn | 168 Rx3 | vertigo today | | Sterling | 140 Rx | Lost my grip after round 9. | | quincy | 147 Rx2 | | | Carolyn | 187 | 75#some TTB...mostly KTC | | Cherise | 154 Rx2 | 4 KTC, 95# DL | | Bill | 166 Rx2 | | | Brandon He | 185 Rx+ | | | Seth B | 203 Rx | I know I should have done Rx+ but was in a depressed mood | | Julia Goldst | 232 Rx+ | | | Kevin E | 177 Rx | KTC | | Charlie | 178 Rx | | | Diane | 135 | 95 lb deadlift with situps | | Kat | 204- sub SU with 95#DL Rx2 | Did 95# on rd 6 went to 75# | | Keith C | 210 Rx2 | KTC 115# | | Corin | 177 Rx2 | 95lb DL; 7 KTC | | Mitchell D | 176 Rx | | | Katie H | 140 Rx2 | KTC + 75 | | Derek A | 154 Rx2 | | | Heikoti | 168 Rx2 | #135 KTC7 | | Saori | 168 | I did rx, but missed touching the bar 20% of the time. lol | | Steve M | 208 Rx | |
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WARM UP 5/30/17
(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 GM-15 reps
Hollow Rocks-30 secs
Toe Touches or V-sits-30 secs
---------------------------
Band Passthroughs-10 reps
Band Pull Aparts-10 reps
Band Press-10 reps
Stationary Inchworms w push ups-30 secs
---------------------------
Deadlift-15 reps
Push Press-5-10 reps
Bent Over Supinated Row-5-10 reps
COOLDOWN
Band Chest Stretch or banded bully-2 mins
Couch Stretch-2 mins
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SHRED 5/30/17-5/31/18
(Time)
WORKOUT: Short
4 rounds for time
50-Double unders or Lateral Hops
40-Sit Ups
30-Athletic Burpee
20 m Plate Push (90#/70#)
10-Burpee Box Jump Over(24''/20'')
5-Rope Climbs or for beginners 15 Ring Rows/Rope Rows
COOLDOWN
Focused on shoulders and core
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