WOD Blog
 | Mon, Jun 19 2017 |  |
| WEIGHTLIFTING 10/9/19 | METCON 6/19/17 | SHRED 6/19/17 | WARM UP 6/19/17 |
WEIGHTLIFTING 10/9/19
(Weight)
Week 3
Back Squat
6-4-2-6-4-2-6-4-2
Build up on all sets but stick with the rep scheme.
76%-83%-87% for first wave. Small jump on all thereafter
| 1st | 230 Rx | Hayleigh Mon, Jun 19, 2017 | | 2nd | 190 Rx | Cherise Mon, Jun 19, 2017 | | 3rd | 180 Rx | Saori Mon, Jun 19, 2017 | | 1st | 325x2 Rx | Charles G Mon, Jun 19, 2017 | | 2nd | 285 Rx | Spencer Ch Mon, Jun 19, 2017 | | 3rd | 275x2 Rx | Ryan Pow Mon, Jun 19, 2017 |
| 1st | 275 Rx | Janelle Wed, Oct 9, 2019 | | 2nd | 255 Rx | Emily M Wed, Oct 9, 2019 | | 3rd | 250 Rx | Alyssa C Wed, Oct 9, 2019 | | 1st | 430 Rx | Todd N Wed, Oct 9, 2019 | | 2nd | 405 Rx | Seth B Wed, Oct 9, 2019 | | 3rd | 379x2 Rx | Jonathan K Mon, Feb 22, 2016 |
| Tracie | 105X2 Rx | | | Eric M | 175 Rx | | | Vince | 145 Rx | | | Ryan Pow | 275x2 Rx | | | Sterling | 225 Rx | | | Luis Mu | 245 Rx | | | Katheryn | 135 Rx | | | Kou | 55 Rx | | | Cherise | 190 Rx | | | Saori | 180 Rx | | | Steven A | 245 Rx | | | Bill | 185 Rx | | | Spencer Ch | 285 Rx | Failed on 2nd rep (2nd wave) | | Scott Chr | 260 Rx | | | Hayleigh | 230 Rx | | | Derek A | 145 Rx | | | Jonathan A | 145 Rx | | | Charles G | 325x2 Rx | | | Scott B | 195 Rx | | | Kevin E | 265.8 Rx | PR!! |
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METCON 6/19/17
(Time, Rx+, Rx2, Rx3)
5 rounds for time of
20-Sit Ups
15-Wallballs (20#/10'-14#/9')
10-Burpees
5-Deadlifts(225#/155#)
GOAL: Finish under 11 mins CAP off at 14 mins
Rx+: 315#/205#, 30#/20#-10'/9' sub weighted sit up 20#/10#
Rx: As writtenR
Rx2: 14#/10'-10#/9', 185#/125#
Rx3: Sub Air Squats and KB Deadlift 70#/53#
| 1st | 11:23 Rx | Saori Mon, Jun 19, 2017 | | 2nd | 13:14 Rx | Hayleigh Mon, Jun 19, 2017 | | 3rd | 14:00 DNF Rx | Cherise Mon, Jun 19, 2017 | | 1st | 10:04 Rx | Spencer Ch Mon, Jun 19, 2017 | | 2nd | 10:12 Rx | Charles G Mon, Jun 19, 2017 | | 3rd | 10:53 Rx | Clint Mon, Jun 19, 2017 |
| Lila | 13:23 Rx2 | 14#, 125# | | Tracie | 14:00 DNF Rx2 | 4 RDs +20 sit ups | | Eric M | 13:47 Rx | | | Vince | 12:38 Rx2 | | | Ryan Pow | 14:00 DNF 4 RDs Rx | | | Jeremy B | 14:00 DNF Rx | 3.5 rounds | | Sterling | 14:00 DNF | 20lb WB, 185 DL, 3 rounds and 35 reps. | | Luis Mu | 14:00 DNF Rx | 3.5 | | Kou | 14:00 | 4 rounds, 10 pound wall ball, 55 pound dead lift | | Cherise | 14:00 DNF Rx | 196 reps | | Saori | 11:23 Rx | | | Steven A | 14:01 DNF Rx | into 3rd round burpees | | Charles G | 10:12 Rx | | | kennedy j | 13:27 Rx2 | 10 ball 85dl | | Clint | 10:53 Rx | | | Spencer Ch | 10:04 Rx | | | Scott Chr | 12:34 Rx | | | Hayleigh | 13:14 Rx | | | Derek A | Dnf Rx2 | Finished all but deadlifts on round 4 | | Jonathan A | 13:23 Rx2 | 70# KB Deadlift | | Scott B | 14:00 Rx | DNF - 3 rounds + 39 reps | | Kevin E | 14:00 DNF Rx2 | 245 reps (4reps short!!) |
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SHRED 6/19/17
(Rounds)
WARM UP-
Upon arrival Row-200 m-500m then as a group
Beep Test-3 rounds
Walking Plank-20 secs
Push Up Plank-20 secs
Push Ups-20 secs
Medball Deadlift-5 reps
Medball Front Squat- 5 reps
Medball Clean-5 reps
WORKOUT:
10 min AMRAP
Row-200 m
HR Push Ups-15 reps
Rope Climb-3 reps beginners sub chin ups or ring rows
--REST 3 mins--
10 min AMRAP
Run-200 m
Medball Clean-15 reps
Ring Muscle Up-3 reps beginners sub jumping BMU or CTB
COOLDOWN/ROMWOD
10 mins focusing on hips and shoulders
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WARM UP 6/19/17
(Check In)
FOAM ROLL-Quads, Traps, Mid back,Glutes
GROUP WARM UP
EMOM for 6 mins
Sit Ups-7 reps
Wallball-5 reps
Burpee-3 reps
with time remaining Plank, Hip Bridge or Praying Pose
-------------------------
Stationary Inchworms-30 secs
Downward Dog-30 secs
Hip Rotations-20 R/L
Donkey kicks-10 R/L
Spiderman to Hammy-30 secs R/L
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W barbell
GM/Back Squat-12 reps
Deadlift-15 reps
COOLDOWN
Couch Stretch-2 mins R/L
Wall Stretch-2 mins
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