WOD Blog
 | Fri, Sep 1 2017 |  |
| METCON 9/1/17 | WEIGHTLIFTING 9/1/17 | WARM UP 8/25/17 | SHRED 9/1/17 |
METCON 9/1/17
(Reps, Rx+, Rx2, Rx3)
AMRAP in 12 mins of
50-Front Squats (95#/65#)
50-SDHP (95#/65#)
AMRAP OH Walking Lunges (95#/65#)*
*Perform Lunges in no more than 10 m distance
GOAL: 135 reps+
Rx+: Sub DB 50#/35# Pair and DB Thruster, Powerclean & DB Front Rack lunges
Rx: As written
Rx2: 75#/55#
Rx3: Sub KB FS, KB Swing, KB Goblet lunges 53#/35# or lighter
| 1st | 143 Rx | Saori Fri, Sep 1, 2017 | | 2nd | 126 Rx | Cherise Fri, Sep 1, 2017 | | 3rd | 120 Rx | Lila Fri, Sep 1, 2017 | | 1st | 163 Rx | Todd N Fri, Sep 1, 2017 | | 2nd | 156 Rx | Deven D Fri, Sep 1, 2017 | | 3rd | 155 Rx | Steve M Fri, Sep 1, 2017 |
| Steve M | 155 Rx | | | Nick | 90 Rx | | | Lila | 120 Rx | | | Derek A | 100 Rx2 | | | Ryan Pow | 100 Rx | | | Katheryn | 121 Rx2 | | | Andrew R | 110 Rx | | | Scott B | 100 Rx2 | | | Hilo | 145 Rx | | | Saori | 143 Rx | | | Vince | 130 Rx2 | | | Jared A | 107 Rx2 | | | Megan A | 125 Rx2 | | | Anthony A | 105 Rx2 | | | Todd N | 163 Rx | | | Josh C | 115 Rx | | | Deven D | 156 Rx | | | Cherise | 126 Rx | backyard WOD |
|
WEIGHTLIFTING 9/1/17
(Weight)
Week 2 of 4 ECCENTRIC BOX SQUAT
Box Squat*
Work up to 3RM using a 3 sec count on the way down for EACH!!
*Stack plates so hip crease is below knee, DO NOT RELAX ON PLATES KEEP CORE TIGHT! Wider stance than normal. Minimize rocking.
| 1st | 125 Rx | Megan A Fri, Sep 1, 2017
Katheryn Fri, Sep 1, 2017
Lila Fri, Sep 1, 2017 | | 2nd | 105 Rx | Saori Fri, Sep 1, 2017 | | 1st | 381 Rx | Josh C Fri, Sep 1, 2017 | | 2nd | 335 Rx | Nick Fri, Sep 1, 2017 | | 3rd | 315 Rx | Ryan Pow Fri, Sep 1, 2017 |
| Nick | 335 Rx | | | Lila | 125 Rx | | | Derek A | 175 Rx | Leg still sore, not trying to get heavy yet | | Scott B | 165 Rx | | | Ryan Pow | 315 Rx | | | Katheryn | 125 Rx | | | Andrew R | 175 Rx | | | Saori | 105 Rx | | | Vince | 145 Rx | | | Jared A | 185 Rx | | | Megan A | 125 Rx | | | Anthony A | 225 Rx | | | Josh C | 381 Rx | | | Deven D | 275 Rx | |
|
WARM UP 8/25/17
(Check In)
FOAM ROLL- Adductors/Abductors, Mid back and Glutes 1 min of each
GROUP WARM UP
Bike, Row or Jump rope for 2-3 mins before
---------------------------
2-3 rounds
Wide stance Air or Wall Squats-5 reps controlled
Band Thrusters-10 reps
Band SDHP-10 reps
--------------------------
Sexy Wes Pose-1 min
Spiderman to Hammy-30 secs R/L
Pigeon Stretch-30 secs R/L
Hip Rotations-20 R/L Or Band Side Steps
COOLDOWN
Sex Wes Pose with bands-3 mins
Banded Hip Stretch-2 min R/L
|
SHRED 9/1/17
(Time)
WARM UP-
WORKOUT: 7 rounds for time
5-Burpee 2 for 1's
10-Pull ups or Ring Rows
15-Plate to OH
30-Mtn Climbers
ROMWOD
Focus on lower back and delts,lats
|
