WOD Blog
 | Wed, Sep 13 2017 |  |
| WEIGHTLIFTING 9/13/17 | METCON 9/13/17 | WARM UP 9/13/17 |
WEIGHTLIFTING 9/13/17 (Weight, Rx+, Rx2, Rx3) Week 4 of 4 20-25 mins to find Split Jerk or Push Jerk-1RM Work up to heaviest set possible. Can be taken from the rack, blocks or ground.
| 1st | 140 Rx | Rachel T Wed, Sep 13, 2017 | | 2nd | 137 Rx | Kaddie Wed, Sep 13, 2017 | | 3rd | 135 Rx | Kami Wed, Sep 13, 2017 | | 1st | 300 Rx | Marcelo Wed, Sep 13, 2017 | | 2nd | 299 Rx | Jonathan K Wed, Sep 13, 2017 | | 3rd | 290 Rx | Charles G Wed, Sep 13, 2017 |
| Kyle T | 260 Rx | | | Nick | 225 Rx | | | Jonathan K | 299 Rx | | | Lila | 115 Rx | | | Tracie | 85# Rx | | | Luis Mu | 175 Rx | | | Katheryn | 105 Rx | PR | | Vince | 120 Rx | 5# PR | | Marcelo | 300 Rx | PR!!!! | | Steven A | 195 Rx | need better form | | Cory W | 265 Rx | | | Deven D | 225 Rx | | | Rachel T | 140 Rx | Jumped to 155 missed | | Robson | 250 Rx | | | Charles G | 290 Rx | | | Scott D | 135 Rx | | | Brandon C | 225 Rx | Push Jerk | | Jade | 115 Rx | PR!!!! | | Kami | 135 Rx | 135# ugly..solid 130#! | | Aspen J | 85 Rx | | | Kaddie | 137 Rx | PR!!! |
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METCON 9/13/17 (Time, Rx+, Rx2, Rx3) 3 rounds for time TTB-15 reps Walking Goblet Lunges-20 m (53#/35#) Run-400 m GOAL: Finish under 12 mins CAP at 14 mins Rx+: Sub KTE, Dumbbell Front Rack lunge 35#/20# pair Rx: As written Rx2: Sub KTC or Lying TTB, 35#/26# Rx3: Sub Sit Ups and bodyweight lunges
| 1st | 10:29 Rx | Kaddie Wed, Sep 13, 2017 | | 2nd | 11:46 Rx | Kami Wed, Sep 13, 2017 | | 3rd | 12:51 Rx | Taeja Wed, Sep 13, 2017 | | 1st | 9:20 Rx+ | David P Wed, Sep 13, 2017 | | 2nd | 9:29 Rx+ | Scott Chr Wed, Sep 13, 2017 | | 3rd | 10:15 Rx+ | Charles G Wed, Sep 13, 2017 |
| Steve M | 9:02 Rx | | | Kyle T | 9:18 Rx | ran an extra 50m | | Scott Chr | 9:29 Rx+ | | | Nick | DNF Rx2 | Rolled Ankle | | Cammon | 11:59 Rx | Toes mostly to bar | | Jonathan K | 12:32 Rx | | | Allison | 11:02 Rx2 | | | Katriel-Maria | 13:00 Rx2 | | | Lila | 13:57 Rx | | | Luis Mu | 14:00 Rx | | | Tracie | 14:00 DNF | 20# gobblet laying TTB | | Katheryn | 14:00 DNF Rx2 | finished ~14:45 | | Taeja | 12:51 Rx | PR on my TTB 💃🏽 | | Vince | 13:20 | Modwod: 2.5 rnds TTB, .5 KTC, 53# KB | | Marcelo | 10:18 Rx | | | Seth B | 11:44 | 1st time running in months 53# Goblet Squat | | Steven A | 14:00 DNF Rx2 | Running Stinks | | Kaddie | 10:29 Rx | | | David P | 9:20 Rx+ | | | Todd N | 11:34 Rx+ | | | Deven D | 11:37 Rx+ | | | Rachel T | 14:00 Rx | Started late so not sure on the time | | Robson | 11:01 Rx+ | | | Charles G | 10:15 Rx+ | | | Scott D | 9:45 Rx2 | | | Brandon C | 13:46 Rx2 | KTC; 53# Goblet lunge | | Tyler C | 10:57 Rx2 | KTC | | Kami | 11:46 Rx | | | Aspen J | 13:37 Rx2 | |
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WARM UP 9/13/17 (Check In) FOAM ROLL-Traps,Delts,Chest,Upper and mid back 30-60 secs GROUP WARM UP PVC Passthroughs-10 reps PVC OH Walking Lunges-20 m PVC Lat Stretch-30 secs Walking Inchworms w Push Up-20 m Jog-200-400 m then Band Front Raises-15 reps Band Press-15 reps Band Pull Aparts-15 reps ----------------------------- Hanging Hollow Rocks-KTC-Leg Raise-TTB-3 reps each Thumbs Up/Breastrokes-30 secs then grab barbell Press Complex-3 reps of each review Split Jerk for beginner classes COOLDOWN Couch Stretch w Samson reach-1 min R/L Standing Forward Fold-4 mins
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