WOD Blog
 | Tue, Jul 25 2017 |  |
| WEIGHTLIFTING 7/25/17 | METCON 7/25/17 | WARM UP 7/25/17 | SHRED 7/25/17 |
WEIGHTLIFTING 7/25/17
(Weight)
Week 3
Romanian Deadlift
8-8-8-8-8
Begin at 50% of Deadlift Max and increase in weight pause below knee for 1-2 secs. Use straps and plate under toes to increase ROM for your hammies IF YOU ARE FLEXIBLE.
| 1st | 205 Rx | Cherise Tue, Jul 25, 2017 | | 2nd | 175 Rx | Carolyn Tue, Jul 25, 2017 | | 3rd | 165 Rx | Saori Tue, Jul 25, 2017 | | 1st | 355 Rx | Josh C Tue, Jul 25, 2017 | | 2nd | 285 Rx | Charles G Tue, Jul 25, 2017 | | 3rd | 275 Rx | Robson Tue, Jul 25, 2017 |
| Steve M | 215 Rx | | | Charles G | 285 Rx | | | Lila | 145 Rx | | | Carolyn | 175 Rx | 185x3 | | Brenda L | 155 Rx | | | Katriel-Maria | 135 Rx | | | Vince | 190 Rx | | | Cherise | 205 Rx | | | Ryan Pow | 215 Rx | | | Keith C | 235 Rx | | | Traysen | 215 Rx | started at 155 | | Saori | 165 Rx | | | Robson | 275 Rx | | | Scott B | 175 Rx | 185# x 4 reps | | Derek A | 165 Rx | | | Deven D | 245 Rx | | | Josh C | 355 Rx | | | Kristen Od | 125 Rx | | | Brandon C | 175 Rx | | | Marshall | 115 by the last set | First time doing RDL. Worked on form with incrementally higher weights | | Kevin E | 195 Rx | | | David V | 245 Rx | 185, 215x3, 245 |
|
METCON 7/25/17
(Reps, Rx+, Rx2, Rx3)
AMRAP in 15 mins of
15-Sit Ups
10-Deadlift (95#/65#)
5-Shoulder to Overhead (95#/65#)
Every 5 rounds increase weight by (20#/10#)
GOAL: 360 reps+
Rx+: Start at 115#/75#
Rx: As written
Rx2: Begin at 75#/55#
Rx3: Sub DB's stay at 35#/20# DB pair
| 1st | 328 Rx+ | Noelia Tue, Jul 25, 2017 | | 2nd | 417 Rx | Saori Tue, Jul 25, 2017 | | 3rd | 363 Rx | Josee Tue, Jul 25, 2017 | | 1st | 331 Rx+ | Clint Tue, Jul 25, 2017 | | 2nd | 330 Rx+ | Josh C Tue, Jul 25, 2017 | | 3rd | 475 Rx | Eric F Tue, Jul 25, 2017 |
| Charles G | 452 Rx | | | Steve M | 355 Rx | | | Jared A | 223 Rx | | | Eric P | 341 Rx | | | Eric F | 475 Rx | | | Tracie | 300 Rx2 | | | Lila | 326 Rx | | | Carolyn | 265 Rx | | | Brenda L | 300 Rx | | | Katheryn | 300 Rx2 | | | Vince | 328 Rx2 | | | Cherise | 283 Rx | | | Ryan Pow | 276 Rx | | | Josee | 363 Rx | | | Lindsey M | 245 55# Rx2 | | | Kristen Od | 355 Rx | | | Keith C | 320 Rx2 | | | Eric M | 308 Rx | | | Traysen | 259 Rx2 | | | Clint | 331 Rx+ | | | Robson | 382 Rx | | | Saori | 417 Rx | | | Janalyn | 307 Rx | | | Scott B | 274 Rx | 9 rds + 4 situps | | Derek A | 227 Rx2 | | | Josh C | 330 Rx+ | | | Noelia | 328 Rx+ | | | Brandon C | 218 Rx | | | Kevin E | 282 Rx2 | | | David V | 225 Rx2 | Finished sit-ups on round 8 |
|
WARM UP 7/25/17
(Check In)
FOAM ROLL-Lower back mid back, Glutes, Hamstrings,Anterior Delts and Triceps
GROUP WARM UP
FOAM ROLL-Hamstrings,Glutes,Quads,Traps,Delts 1 min on each
GROUP WARM UP
2 rds
Band GM-10 reps
Air Squats or Goblet Squats-10 reps
Walking Plank-20 secs
Jumping Jacks-10 reps
---------------------------------
Hip Rotations-30 secs R/L
Stationary Inchworms-30 secs
Spiderman to Hammy-30 secs R/L
RDL-15 reps
STO-15 reps
COOLDOWN
50 Strict TTB or Leg raises.
Banded Hamstring Stretch-2 mins
|
SHRED 7/25/17
(Check In)
WARM UP with TODD or MEEEEE!!! AT 9:30
WORKOUT:
8 min AMRAP
50-DU's
15-DB Deadlift
6 min AMRAP
40-DU's
12-DB Snatch
4 min AMRAP
30-DU's
9-DB Thruster
2 min AMRAP
20-DU's
6-DB Powercleans
ROMWOD
Focus on Posterior and Delts
| Kat | Yes | 5 rounds, 4, 4, 2 💪💪 | | Carolyn | Yes | Awesome workout! 👏🏼👏🏼👍🏼 |
|
