WOD Blog
 | Wed, Oct 25 2017 |  |
 | Happy Birthday: Aleigh & John Li |
| METCON 10/25/17 | WEIGHTLIFTING 4/5/17-10/25/17 | WARM UP 4/5/17 |
METCON 10/25/17
(Rounds, Rx+, Rx2, Rx3)
E2MO2M for ALAP
Run-100 m
Wallball-5-7-9-11-13-15-17
TTB-5-7-9-11-13-15-17's
If you make it to 17's stay at this rep scheme for time remaining, until no longer able to finish
GOAL: Get to round 6
Rx+: 30#/10'-20#/10', Sub KTE
Rx: 20#10'-/14#9'
Rx2: 14#/9'-10#/8', Sub KTC
Rx3: See coach for further scaling options and MODWODs
| 1st | 6 rds +7 T2B Rx | Melissa D Wed, Oct 25, 2017 | | 2nd | 5 rds Rx | Saori Wed, Oct 25, 2017 | | 3rd | 6 Rx2 | Brenda L Wed, Oct 25, 2017 | | 1st | 7+13 TTB Rx | Charles G Wed, Oct 25, 2017 | | 2nd | 6 + 12 KTE Rx | Deven D Wed, Oct 25, 2017 | | 3rd | 5 rounds + 12 TTB Rx | Jonathan K Wed, Oct 25, 2017 |
| Jonathan K | 5 rounds + 12 TTB Rx | | | Derek A | 5 Rx2 | 109 reps, #20 wall ball | | Ryan Pow | 5 rds + 9 TTB Rx | | | Brenda L | 6 Rx2 | | | Vince | 10 Rx2 | TTB thru 11's then swtiched to KTC | | Saori | 5 rds Rx | | | Corin | 4+23 Rx2 | | | Keith C | 7Rds plus17WB's and 5 KTC Rx2 | | | Charles G | 7+13 TTB Rx | | | Deven D | 6 + 12 KTE Rx | KTE | | Melissa D | 6 rds +7 T2B Rx | | | Taeja | 6 +15 GHD | sub squat jumps and GHD | | Kendrick | 5 Rx2 | | | Tyler C | 7 rounds with 15 wall balls. Rx2 | |
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WEIGHTLIFTING 4/5/17-10/25/17
(Weight)
Pick one of these to work on for the next 4 weeks
Deadlift-Snatch Grip Deadlift-Sumo Deadlift
Week 1
Build up to a 5RM then perform 3x5 at 75% of that weight.
10-Bar
7-50%
5-60%
5-70%
3-80%
1-90% (optional)
5RM attempt
3x5 drop sets
Planned: Wed,Oct25,2017 Wed,Apr5,2017 Fri,Sep2,2016 Fri,Aug26,2016 Mon,Mar7,2016| 1st | 275 x5 Rx | Melissa D Wed, Oct 25, 2017 | | 2nd | 240x5 Rx | Cherise Wed, Oct 25, 2017 | | 3rd | 205 Rx | Corin Wed, Oct 25, 2017 | | 1st | 410 Rx | Charles G Wed, Oct 25, 2017 | | 2nd | 405x3 Rx | Jonathan K Wed, Oct 25, 2017 | | 3rd | 335 Rx | Deven D Wed, Oct 25, 2017 |
| 1st | 275 x5 Rx | Melissa D Wed, Oct 25, 2017 | | 2nd | 275 Rx | Ryan Merrill Fri, Sep 2, 2016 | | 3rd | 265 Rx | Karen C Fri, Aug 26, 2016 | | 1st | 410 Rx | Charles G Wed, Oct 25, 2017 | | 2nd | 405x3 Rx | Jonathan K Wed, Oct 25, 2017 | | 3rd | 365 x 5 Rx | JC Wed, Apr 5, 2017
Jacob W Mon, Mar 7, 2016 |
| Jonathan K | 405x3 Rx | | | Derek A | 275 Rx | Did 5 reps... New PR | | Brenda L | 175 X5 Rx | | | Cherise | 240x5 Rx | | | Vince | 205 x5 Rx | Sumo | | Saori | 157x5 Rx | snatch DL | | Corin | 205 Rx | | | Andrew R | 245 Rx | hit #300 for 1 PR | | Keith C | 225x3 Rx | 285 1rep max | | Charles G | 410 Rx | | | Melissa D | 275 x5 Rx | | | Deven D | 335 Rx | |
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WARM UP 4/5/17
(Check In)
FOAM ROLL-Quads,Glutes,Calves,Traps,Forearms
WARM UP
2 rounds
Jog-100 m
Wallballs-5-10 reps
Band GM-5-10 reps
Hollow Rocks-Leg Raise-KTC-TTB-3 of each
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-Hip rotations-30 secs R/L
-Spiderman/hammy-30 secs R/L
-Samson Stretch-30 secs R/L
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Grab Barbell
Rows-10
GM-10
Deadlift stops at different positions and stances-1-2mins
COOLDOWN
Band Hamstring Stretch-2 mins
Band OH Stretch-2 mins
Band Pigeon Stretch-2 mins
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