WOD Blog
 | Wed, Aug 2 2017 |  |
 | Happy Birthday: Chandler |
| WEIGHTLIFTING 2/22/17 | WARM UP 2/22/17 | METCON 8/2/17 REDO | Other Results |
WEIGHTLIFTING 2/22/17 (Weight) Week 5 of 6 Pause Front Squat or Pause Overhead Squat 2-2-2-2-2-2-2 If you haven't missed any days option 1 EMOM for 10 mins @70% then spend remaining 20 mins performing stationary lunges OR option 2 Pause in bottom for each rep for 2-3 secs. Begin at 80% on up
| 1st | 130 Rx | Cherise Wed, Aug 2, 2017 | | 2nd | 125 Rx | Saori Wed, Aug 2, 2017 | | 3rd | 105 Rx | Kami Wed, Aug 2, 2017 | | 1st | 255 Rx | Nick Wed, Aug 2, 2017 | | 2nd | 225 Rx | Parker Wed, Aug 2, 2017 | | 3rd | 215# Rx | Kevin E Wed, Aug 2, 2017 |
| 1st | 155 Rx | Katriel-Maria Wed, Jun 13, 2018 | | 2nd | 145 Rx | Cassidy Wed, Feb 22, 2017 | | 3rd | 135 x2 Front Squat Rx | Sarah G Wed, Feb 22, 2017 | | 1st | 300 Rx | Nick Wed, Jun 13, 2018 | | 2nd | 265 Rx | Ryan Pow Wed, Jun 13, 2018 | | 3rd | 255 Rx | Todd N Wed, Feb 22, 2017 |
| Nick | 255 Rx | | | Parker | 225 Rx | 1 rep; first day back! | | Eric M | 175 Rx | | | Cherise | 130 Rx | OHS | | Carolyn | 75 Rx | OHS PR.....our relationship is coming together 😜 | | Vince | 160 Rx | Front pause squat | | David V | 145 Rx | 95, 115, 135x3, 145 (1 rep), 135x2 | | Saori | 125 Rx | | | Jonathan A | 165 Rx | Didn't get to the 8th set. | | Deven D | 205 Rx | 1 rep OHS | | Kami | 105 Rx | 3 sets FS @ 105#.. | | Andrew R | 195 Rx | 1 rep at 205 | | Kevin E | 215# Rx | | | Joshua B | 205 OHS Rx | |
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WARM UP 2/22/17 (Check In) FOAM ROLL-Quads.Glutes.Hamstrings,Calves.lats,forearms 30-60 secs GROUP WARM UP Jump Rope Row or Bike-2-3 mins ------------------------------- Hip Rotations-20 reps Hip Bridge-30 secs PVC Passthroughs in half squat-30 secs Praying Pose PVC overhead-30 secs Spiderman to Hammy-30 secs -------------------------------- 2-3 rounds Deadlift-5 reps Hang power snatch-5 reps Overhead Squat-5 reps ----------------------------- Front Squat w pause-5-10 reps COOLDOWN Banded Couch Stretch-2 mins R/L Banded Pigeon Stretch-2 mins R/L
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METCON 8/2/17 REDO (Reps, Rx+, Rx2, Rx3) 8-1 min AMRAPs of Barbell Complex Deadlift-5 reps Hang Powersnatch-5 reps Overhead Squat-5 reps Bar Facing Burpee-5 reps REST 30 secs GOAL: 128 reps+ Rx+: 135#/95# Rx: 115#/75# Rx2: 95#/65# you may sub FS for OHS Rx3: 75#/55# or sub DB Pair 35#/20#
| 1st | 121 Rx | Saori Wed, Aug 2, 2017 | | 2nd | 108 Rx | Cherise Wed, Aug 2, 2017 | | 3rd | 133 Rx2 | Lila Wed, Aug 2, 2017 | | 1st | 179 Rx | Jonathan K Wed, Aug 2, 2017 | | 2nd | 165 Rx | Todd N Wed, Aug 2, 2017 | | 3rd | 114 Rx | Eric M Wed, Aug 2, 2017 |
| 1st | 132 Rx | Taeja Wed, Feb 22, 2017 | | 2nd | 121 Rx | Saori Wed, Aug 2, 2017 | | 3rd | 108 Rx | Cherise Wed, Aug 2, 2017 | | 1st | 203 Rx | Seth B Wed, Feb 22, 2017 | | 2nd | 179 Rx | Jonathan K Wed, Aug 2, 2017 | | 3rd | 165 Rx | Todd N Wed, Aug 2, 2017 |
| Jonathan K | 179 Rx | no progress | | Lila | 133 Rx2 | | | Parker | 75 Rx2 | First day back! | | Eric M | 114 Rx | | | Cherise | 108 Rx | | | Carolyn | 108 Rx2 | 😰 | | Vince | 156 Rx3 | Ready for Fall and cooler temps | | David V | 127 Rx3 | | | Saori | 121 Rx | First time in a long time doing snatch and OHS. Yay!! | | Josee | 117 Rx2 | | | Jason G | 55 Rx3 | | | Jonathan A | 100 Rx2 | 65# for last six sets. | | Todd N | 165 Rx | | | Kami | 101 Rx2 | Rx complex @65#.. | | Kevin E | 98 Rx2 | Switched to 65# after 4th rd, need more stamina |
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