WOD Blog
 | Fri, Sep 29 2017 |  |
| WEIGHTLIFTING 9/29/17 | METCON 9/29/17 | SHRED 9/29/17 | WARM UP 9/29/17 | Other Results |
WEIGHTLIFTING 9/29/17
(Weight)
Week 1 of 4
Push Press or Weighted Dip
5-5-5-5-5-MR
Max rep Set-Every rep pause on initial dip stand then dip and press. 50% of PP Max or 75% of what you hit for 5
For Dip max rep set pause in bottom for 2 count on each. You may use rings or matador
| Spencer Da | 125 Rx | | | David V | 135 Rx | | | Derek A | 125/95 Rx | 10 reps | | Katheryn | mod Rx | mod matador negatives/close pushups | | Vince | 10 Rx | 10# Weighted matador dips & false grip practice | | Saori | Bands Rx | 5s: red mr: black | | Brandon C | 175 x 5 Rx | | | Deven D | 185 Rx | x5 | | Carolyn | 90 Rx | PP | | Charles G | 205 Rx | 215x4 |
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METCON 9/29/17
(Reps, Rx+, Rx2, Rx3)
AMRAP in 15 mins of
15-Box Jumps (24''/20'')
15-Bench Press (155#/105#) or STO (115#/75#)
15-Wallballs (20#/10'-14#/9')
GOAL: 200 reps+
Rx+: 250 reps+
Rx: As written
Rx2: 20''/16'' STEP UPS ALLOWED, 95#/65# or for STO 75#/55#
14#/9'-10#/8'
Rx3: 20''/16'' STEP UPS ALLOWED, Sub Push Ups or DB STO 35#/20# and Sub Air Squats
| 1st | 245 Rx | Melissa D Fri, Sep 29, 2017 | | 2nd | 212 Rx | Saori Fri, Sep 29, 2017 | | 3rd | 162 Rx | Cherise Fri, Sep 29, 2017 | | 1st | 280 Rx+ | Seth B Fri, Sep 29, 2017 | | 2nd | 270 Rx+ | Charles G Fri, Sep 29, 2017 | | 3rd | 231 Rx | Brandon C Fri, Sep 29, 2017 |
| Spencer Da | 147 Rx | | | David V | 200 Rx2 | Rx for first 1.5 rounds | | Derek A | 210 Rx2 | | | Ryan Pow | 202 Rx2 | Did 135# for bench. | | Katheryn | 191 Rx2 | did box jumps | | Lance | 176 Rx | | | Cherise | 162 Rx | | | Vince | 228 Rx2 | 20# wall ball | | Saori | 212 Rx | Not recovered yet😩 | | Katriel-Maria | 210 Rx2 | | | Seth B | 280 Rx+ | No knee pain did BP | | Melissa D | 245 Rx | | | Brandon C | 231 Rx | 20# wallball; bench press | | Deven D | 228 Rx | STO | | Steven A | 195 Rx2 | | | Charles G | 270 Rx+ | |
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SHRED 9/29/17
(Time, Rx+, Rx2, Rx3)
WE HAVE SEEN A SIGNIFICANT DROP OFF SINCE AUGUST FOR SHRED SO IF YOU ARE ENJOYING THE CLASS AND HAVE FRIENDS INTERESTED IN GETTING FIT PLEASE BRING THEM!
WARM UP w Brogan or Seth
Bike-30 calories or Row 30 calories
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Burpee 2 for 1's w jumping jacks-1 min
then
Plank-30 secs
Mtn Climbers-30 secs
Flutterkicks-30 secs
Sled Push-20 m w light plate
Hanging Hollows-KTC-leg Raise-TTB-5 reps each
WORKOUT:
Every 3 mins for 7 rounds perform
Burpee-10 reps
TTB or KTC-15 reps
Mtn Climbers or Flutterkicks-30-60 reps
Sled Push-20 m increase in weight or distance(10 m) each round
ROMWOD
Focus on upper body and hip flexors
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WARM UP 9/29/17
(Check In)
FOAM ROLL-Upper trap,chest,delts, calves and quads 1-2 mins go for what is tightest on you
GROUP WARM UP
2 rounds
Bike or Row-30 secs
Burpee 2 for 1 w Jumping Jacks-30 secs
Side Plank-15 secs R/L
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Band Front Raises-10
Band Presses-10
Band Passthroughs-10
Band Pull Aparts-10
Praying Pose to Hammy-30 secs
Samson Stretch-30 secs R/L
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Press Complex-3 reps
Barbell High Row-10 reps
Ring Dips or Matador Dips or Push Ups-15 reps
INDIVIDUAL COOLDOWN
Banded Bully-2 mins
Calf Stretch-2 mins
Couch Stretch w Samson reach-1 min R/L
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