WOD Blog
 | Mon, Nov 20 2017 |  |
| WEIGHTLIFTING 10/24/16-11/20/17 | METCON 11/20/17 | SHRED 11/20/17 | WARM UP 11/20/17 |
WEIGHTLIFTING 10/24/16-11/20/17 (Weight, Rx+, Rx2, Rx3) Week 4 (Undulating 5 week) NEXT WEEK MAX! Back Squat 4-4-4-4-4-4 Begin at 65% add weight to each set OR as deload for WED/next week stay between 65-75% and perform 4 explosive reps every 2 mins.
| 1st | 280 Rx | Taeja Mon, Nov 20, 2017 | | 2nd | 160 Rx | Rachel T Mon, Nov 20, 2017 | | 3rd | 155 Rx | Sherena Mon, Nov 20, 2017 | | 1st | 345 Rx | Eric P Mon, Nov 20, 2017 Charles G Mon, Nov 20, 2017 | | 2nd | 315 Rx | Deven D Mon, Nov 20, 2017 | | 3rd | 285 Rx | Ryan Pow Mon, Nov 20, 2017 |
| 1st | 280 Rx | Taeja Mon, Nov 20, 2017 | | 2nd | 185 Rx | Tory Mon, Oct 24, 2016 | | 3rd | 175 Rx | Cherise Mon, Oct 24, 2016 | | 1st | 385 Rx | Leka Mon, Oct 24, 2016 | | 2nd | 355 Rx | Jonathan K Mon, Oct 24, 2016 | | 3rd | 345 Rx | Eric P Mon, Nov 20, 2017 Charles G Mon, Nov 20, 2017 |
| Eric M | 225 x 4 Rx | | | Derek A | 165 Rx | Leg is feeling better, still taking it easy | | Scott B | 175 Rx | | | Cherise | 145 Rx | taking it easy | | Katheryn | 135 Rx | deload | | Vince | 145 Rx | Deload for Wednesday | | Saori | 145 Rx | Deload | | Ryan Pow | 285 Rx | | | Parker | 255 x 4 Rx | | | Megan A | 145 Rx | | | Rachel T | 160 Rx | De load 135-160 | | JASON BEN | 255 Rx | X3 | | Charles G | 345 Rx | | | Eric P | 345 Rx | | | Deven D | 315 Rx | | | Taeja | 280 Rx | | | Sherena | 155 Rx | | | David V | 205 Rx | |
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METCON 11/20/17 (Reps, Rx+, Rx2, Rx3) AMRAP in 12 mins of 3-KTE 6-SDHP (95#/65#) 9-Lateral Burpee 12-Walking or Stationary Goblet Lunges (53#/35#) GOAL: 165 reps+ Rx+: Sub 115#/75#, DB OH Lunge 50#/35# Rx: As written Rx2: Sub TTB, 75#/55#, Bodyweight lunges Rx3: Sub KTC, DL 75#/55#, Bodyweight Lunges
| 1st | 193 Rx | Taeja Mon, Nov 20, 2017 | | 2nd | 184 Rx | Saori Mon, Nov 20, 2017 | | 3rd | 175 Rx | Kristen Od Mon, Nov 20, 2017 | | 1st | 211 Rx | Charles G Mon, Nov 20, 2017 | | 2nd | 194 Rx | Todd N Mon, Nov 20, 2017 | | 3rd | 189 Rx | Deven D Mon, Nov 20, 2017 |
| Eric M | 165 Rx | | | Steve M | 183 Rx | | | Miranda | 138 Rx | | | Derek A | 129 Rx | | | Luis Mu | 181 Rx | | | Scott B | 135 Rx2 | | | Cherise | 93 Rx3 | rx weights, some TTB some misses | | Katheryn | 144 Rx2 | TTB finally | | Vince | 170 Rx | | | Saori | 184 Rx | | | Ryan Pow | 150 Rx | | | Parker | 165 Rx | | | Jade | 132 Rx2 | | | Megan A | 163 Rx2 | | | Kristen Od | 175 Rx | | | Rachel T | 146 Rx | | | Charles G | 211 Rx | | | JASON BEN | 129 Rx | | | Deven D | 189 Rx | | | Eric P | 163 Rx | So close!!!! | | Taeja | 193 Rx | legs jello | | Tyler C | 168 Rx | | | Todd N | 194 Rx | | | David V | 135 Rx2 | |
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SHRED 11/20/17 (Time) WARM UP-With Todd or Seth Bike-20 cals and or row 20 cals Walking Lunges-20 reps Hollow Body hold-30 secs Sit Ups-15 reps Hip Rotations-20 R/L or Side Steps Wallballs-10 reps WORKOUT: Strict Sit Ups-10-20-30-40 reps Row or Bike-40-30-20-10 Calories Wallballs-10-20-30-40 reps Walking Lunges-40-30-20-10 reps ROMWOD Lower body
| Melissa D | 21:48 Rx | | | Tyler C | 26:50 Rx | |
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WARM UP 11/20/17 (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 Stationary Lunges-10 reps KTC or TTB-5-10 reps ----------------------------- 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 SDHP-10 reps Lateral Burpee-10 reps Stationary Lunges-10 reps COOLDOWN- Banded Hip Stretch w twist-2 mins R/L
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