WOD Blog
 | Mon, Nov 13 2017 |  |
 | Happy Birthday: Lindsay G |
| METCON 11/13/17 | WEIGHTLIFTING 10/17/16-11/13/17 | WARM UP 11/13/17 | SHRED 11/13/17 |
METCON 11/13/17
(Reps, Rx+, Rx2, Rx3)
AMRAP in 13 mins of
10-Squat Clean & Jerk (165#/115#)
20-Deadlift (165#/115#)
30-TTB
40-Wallball (20#/10-14#/9')
50-Sit Ups
60-Air Squats
GOAL: 210 reps
Rx+: Sub 185#/125#, 30#/20#-10', Strict Sit Ups
Rx: As written
Rx2: 135#/95# sub PC&J, KTC or Lying TTB, 14#/10'-10#/9'
Rx3: See coach for MODWOD
| 1st | 211 Rx | Saori Mon, Nov 13, 2017 | | 2nd | 257 Rx2 | Taeja Mon, Nov 13, 2017 | | 3rd | 250 Rx2 | Miranda Mon, Nov 13, 2017 | | 1st | 217 Rx | Charles G Mon, Nov 13, 2017 | | 2nd | 212 Rx | Nate D Mon, Nov 13, 2017 | | 3rd | 210 Rx | Deven D Mon, Nov 13, 2017
Eric M Mon, Nov 13, 2017 |
| Charles G | 217 Rx | | | Derek A | 150 Rx2 | | | Luis Mu | 215 Rx2 | | | Katheryn | 195 | modwod | | Miranda | 250 Rx2 | | | Lance | 131 Rx2 | | | Cherise | 166 Rx2 | 95# PC&J, DL; 14# WB | | Taeja | 257 Rx2 | 17 GHD | | Ryan Pow | 173 Rx | subbed 50# db's clean and jerk due to jacked wrist | | Vince | 215 | ModWod 115 # PC&J. DL. TTB, 20# WB | | Seth B | 262 | Did Rx except powerclean | | Scott B | 155 Rx2 | | | Jade | 168 Rx2 | | | Rachel T | 195 Rx2 | TTB -#14 WB | | Megan A | 173 Rx2 | Did all Rx2 but TTB | | Nate D | 212 Rx | | | Eric M | 210 Rx | | | JASON BEN | 165 Rx2 | | | Larissa | 210 Rx2 | | | Deven D | 210 Rx | | | Tyler C | 201 Rx | | | Saori | 211 Rx | |
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WEIGHTLIFTING 10/17/16-11/13/17
(Weight)
Week 3 (Undulating 5 week)
Back Squat
8-8-8-8-8-MR
Begin at 65% add weight to each set
MR set-Pause in bottom for 2-3 secs for each.
| 1st | 235 Rx | Taeja Mon, Nov 13, 2017 | | 2nd | 205 Rx | Melissa D Mon, Nov 13, 2017 | | 3rd | 175 Rx | Rachel T Mon, Nov 13, 2017 | | 1st | 305 Rx | Lance Mon, Nov 13, 2017 | | 2nd | 300 Rx | Charles G Mon, Nov 13, 2017 | | 3rd | 245 Rx | Ryan Pow Mon, Nov 13, 2017 |
| 1st | 235 Rx | Taeja Mon, Nov 13, 2017 | | 2nd | 205 Rx | Melissa D Mon, Nov 13, 2017 | | 3rd | 175 Rx | Rachel T Mon, Nov 13, 2017 | | 1st | 305 Rx | Lance Mon, Nov 13, 2017 | | 2nd | 300 Rx | Charles G Mon, Nov 13, 2017 | | 3rd | 245 Rx | Ryan Pow Mon, Nov 13, 2017 |
| Miranda | 125 Rx | | | Charles G | 300 Rx | | | Derek A | 145 Rx | Did it for 8 reps, leg is slowly getting better | | Lance | 305 Rx | | | Cherise | 165 Rx | lightheaded on drop set | | Taeja | 235 Rx | MR 235# x4 | | Ryan Pow | 245 Rx | | | Vince | 160 Rx | MR 160 x 4 | | Scott B | 145 Rx | | | Rachel T | 175 Rx | MR set @ #125 for 10 | | Megan A | 145 Rx | | | Melissa D | 205 Rx | | | Saori | 155 Rx | |
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WARM UP 11/13/17
(Check In)
FOAM ROLL-Quads,Back,Glutes,Calves-30-60 secs per muscle group
GROUP WARM UP
Bike or Row-2 mins
2 rds
Band GM-10 reps
Air Squats or Wallballs-10 reps
KTC or TTB-5-10 reps
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Praying Pose to hammy-30 secs
Hip Rotations-20 R/L
Ankle Rotations-20 R/L
Spiderman to hammy-20 secs of each position R/L
GM-10 reps
Deadlift-10 reps
Hangclean & Jerk-10 reps
Back squat-10 reps
COOLDOWN-
Banded Hip Stretch w twist-2 mins R/L
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SHRED 11/13/17
(Time)
WARM UP-With the TODD or SETH
WORKOUT: 25 min timer
5 rds
20-KB Swings
30-Box Jumps or STEP UPS
Row or Bike-25 calories
15 reps-Side Plank w Hip Dip
ROMWOD
Lower body w twisted lizard
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