WOD Blog
 | Mon, Oct 23 2017 |  |
| WEIGHTLIFTING 2/5/16-10/23/17 | METCON 10/23/17 | WARM UP 12/5/16-10/23/17 | SHRED 10/23/17 |
WEIGHTLIFTING 2/5/16-10/23/17 (Weight) Front Squat 5-5-3-3-2-2-1-1 50%-60%-70%- 80%-90%-NEW MAX!
| 1st | 215 Rx | Melissa D Mon, Oct 23, 2017 | | 2nd | 187 Rx | Rachel T Mon, Oct 23, 2017 | | 3rd | 175 Rx | Cherise Mon, Oct 23, 2017 | | 1st | 378 Rx | Josh C Mon, Oct 23, 2017 | | 2nd | 357 Rx | Eric P Mon, Oct 23, 2017 | | 3rd | 335 Rx | Charles G Mon, Oct 23, 2017 |
| 1st | 215 Rx | Melissa D Mon, Oct 23, 2017 Cherise Fri, Feb 5, 2016 | | 2nd | 195 Rx | Katriel-Maria Fri, Feb 5, 2016 | | 3rd | 187 Rx | Rachel T Mon, Oct 23, 2017 | | 1st | 378 Rx | Josh C Mon, Oct 23, 2017 | | 2nd | 357 Rx | Eric P Mon, Oct 23, 2017 | | 3rd | 335 Rx | Charles G Mon, Oct 23, 2017 Jonathan K Fri, Feb 5, 2016 |
| Nick | 325 Rx | PR! | | Lily Jon | 140 Rx | PR I don't know how | | Steven A | 265 Rx | | | Cherise | 175 Rx | | | Katheryn | 135 Rx | almost 145 (didn't get low enough) | | Vince | 195 Rx | 10# PR | | Saori | 162 Rx | | | Jonathan C | 235 Rx | PR | | Rachel T | 187 Rx | PR. Still recovering from a cold | | Eric M | 215 Rx | | | Eric P | 357 Rx | | | Charles G | 335 Rx | 5lb PR | | Melissa D | 215 Rx | PR | | Anthony A | 220 Rx | 5# PR | | Josh C | 378 Rx | | | Scott B | 205 Rx | |
|
METCON 10/23/17 (Reps, Rx+, Rx2, Rx3) AMRAP in 15 mins 50-Box Overs (24''/20'') 25-Snatch (95#/65#) 50-Lateral Burpee 25-Snatch (115#/75#) 50-Box Overs (24''/20'') 25-Snatch (135#/95#) 50-Lateral Burpee GOAL: 165 reps+ Step Up&Overs allowed for ALL level except Rx+ Rx+: Sub Alt DB Snatch 50#/35# then 70#/50#-90#/60# Rx: As written Rx2: Start at 75#/55# increase by 10#/5# Rx3: Sub Plate to OH 55#/35# and Burpee to plate 20''/16''
| 1st | 200 Rx | Melissa D Mon, Oct 23, 2017 | | 2nd | 170 Rx | Saori Mon, Oct 23, 2017 | | 3rd | 138 Rx | Rachel T Mon, Oct 23, 2017 | | 1st | 201 Rx | Seth B Mon, Oct 23, 2017 | | 2nd | 200 Rx | Charles G Mon, Oct 23, 2017 | | 3rd | 186 Rx | Todd N Mon, Oct 23, 2017 |
| Lily Jon | 142 Rx2 | | | Ryan Pow | 129 Rx | | | Luis Mu | 140 Rx | | | Miranda | 180 reps | mod/wod | | Cherise | 131 Rx | | | Katheryn | 125 Rx2 | | | Vince | 167 Rx2 | | | Saori | 170 Rx | | | Seth B | 201 Rx | Fun | | Jonathan C | 131 Rx | | | Rachel T | 138 Rx | Cold | | Eric M | 142 Rx | | | Eric P | 100 Rx | | | Charles G | 200 Rx | | | Melissa D | 200 Rx | | | Kendrick | 125 Rx3 | | | Anthony A | 125 Rx2 | | | Megan A | 125 Rx2 | | | Todd N | 186 Rx | | | Scott B | 90 Rx2 | |
|
WARM UP 12/5/16-10/23/17 (Check In) FOAM ROLL-Traps,Delts,Forearms,Quads,Mid back-10-20 passes or 1 min of each GROUP WARM UP 2-3 rds Jumping Jacks-10 reps Wall squats-10 reps Burpees-5 reps Plate to OH or KB swing-5 reps -------------------------- Walking Plank-10 reps per side Spiderman to Hammy-30 secs Hip Rotations-30 secs R/L Praying pose to hammy-1 min ------------------------ Barbell GM-10 reps Barbell Row-10 reps Front Squat-5 reps Hang Snatch High Pulls-10 reps Hang Snatch-5 reps OHS-5 reps COOLDOWN Single Leg Straddle-2 mins Modified Hurdler Stretch-2 mins Front Shoulder Stretch-2 mins
|
SHRED 10/23/17 (Reps, Rx+, Rx2, Rx3) WARM UP-TODD or SETH! Bike AND Ski Erg-25 calories --------------------------- Walking OH Lunges-50 ft Stationary Inchworms-5-10 reps Samson Stretch-30 secs R/L Grab BOX step ups-5-10 reps WORKOUT: FGB style 4 rounds for MAX reps 1 min-Bike(Cals) 1 min-DB Deadlift 1 min-Step Ups 1 min-Ski Erg(Cals) 1 min-Walking Lunges REST 1 min ROMWOD- Lower body
|