WOD Blog
 | Tue, Jan 30 2018 |  |
| WEIGHLIFTING 1/30/18 | METCON 1/30/18 | WARM UP 1/30/18 | SHRED 1/30/18 | Other Results |
WEIGHLIFTING 1/30/18
(Weight)
Week 3
Bench Press
6-4-2-6-4-2-6-4-2
6's-70%-75%-77%
4's-80-83%-85%
2's-87%-90%-90%+
More advanced may also change hand placement on each rep scheme moving in each.
| 1st | 200# Rx | Alyssa C Tue, Jan 30, 2018 | | 2nd | 125 Rx | Katriel-Maria Tue, Jan 30, 2018
Cherise Tue, Jan 30, 2018 | | 3rd | 120 Rx | Rachel T Tue, Jan 30, 2018
Melissa D Tue, Jan 30, 2018 | | 1st | 290 Rx | Seth B Tue, Jan 30, 2018 | | 2nd | 235 Rx | Ryan Pow Tue, Jan 30, 2018 | | 3rd | 215 Rx | Derek A Tue, Jan 30, 2018 |
| Sandra D | 110 Rx | | | Katheryn | 92 Rx | | | Alyssa C | 200# Rx | back squat 1RM NOT Bench press | | Derek A | 215 Rx | | | Scott B | 170 Rx | | | Vince | 140 Rx | | | Cherise | 125 Rx | | | Ryan Pow | 235 Rx | 235 for last set of 4. | | Seth B | 290 Rx | 245-265-290 Didn’t have time for final wave | | Katriel-Maria | 125 Rx | left elbow felt a little ouchie so even though i hit it, not going heavier | | Eric M | 200# Rx | 1 REP MAX | | Kat | 65 Rx | Couldn't do it last week | | Melissa D | 120 Rx | | | Rachel T | 120 Rx | Help with 125 | | Steven A | 190 Rx | | | Andrew R | 155 Rx | | | Bill | 195 Rx | | | David V | 180 Rx | | | Kristen Od | 90 Rx | 85# x4 90# x2 |
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METCON 1/30/18
(Reps, Rx+, Rx2, Rx3)
TABATA CONFUSED!
Pick 3 of these movements:
(5 rds EACH in order 45 secs ON 15 secs OFF)
Rower(Cals)
Bike(Cals)
D-Ball over shoulder (75#/50#)
Ski Erg(Cals)
GHD Sit Up
Shuttle Run(10 m increments=1 rep)
Lowest of each of 3 movements totaled.
GOAL: 45 reps
Rx+:If you hit 55+ click this
Rx: As written
Rx2: 50#/35#
Rx3: 35#/20# D ball
| 1st | 44 Rx | Melissa D Tue, Jan 30, 2018 | | 2nd | 37 Rx | Julia Goldst Tue, Jan 30, 2018 | | 3rd | 36 Rx | Jenn Tue, Jan 30, 2018 | | 1st | 55 Rx+ | Seth B Tue, Jan 30, 2018 | | 2nd | 43 Rx | Todd N Tue, Jan 30, 2018 | | 3rd | 41 Rx | Eric M Tue, Jan 30, 2018 |
| Vince | 36 Rx | | | Jenn | 36 Rx | | | Luis Mu | 30 Rx | | | Katheryn | 27 Rx | | | Brenda L | 30 Rx | | | Derek A | 36 Rx | | | Scott B | 26 Rx | | | Alyssa C | 29 Rx | D-ball, shuttle run, rower | | Cherise | 28 Rx | Row, d-ball, run | | Ryan Pow | 38 Rx | | | Julia Goldst | 37 Rx | | | Seth B | 55 Rx+ | Was hoping to get 60 But couldn’t hold on to 🚲 or 🚣 goals to painful. | | Katriel-Maria | 33 Rx | bike dballs and row | | Eric M | 41 Rx | | | Melissa D | 44 Rx | Bike, GHD, and Dball | | Kat | 38 Rx2 | 35# dball | | Andrew R | 37 Rx | | | Kristen Od | 34 Rx | | | Todd N | 43 Rx | row - 15 shuttle - 10 bike - 18 | | Megan A | 34 Rx2 | | | Noelia | 27 Rx | | | Joshua B | 25 Rx | | | Josh C | 29 Rx | | | Elise | 32 Rx2 | | | Bill | 32 Rx | | | Kaddie | 35 | Bike balls shuttle run |
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WARM UP 1/30/18
(Check In)
FOAM ROLL-Chest,Delts,Arms, Calves use lacrosse ball on smaller muscle groups-1 min on each
GROUP WARM UP
Bike-10 cals
Row-10 cals
D ball-10 reps
Shuttle Jog-100 m
Push Ups-10 reps
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30 secs or Push up plank
Standing Forward Fold-30 secs
Stationary Inchworms-30 secs
Thumbs Up or Breastrokes-30 secs
Band Facepulls-15 reps
Band Pull Aparts-15 reps
Scap pulls-30 secs
Begin warm up sets on bench press
INDIVIDUAL COOLDOWN
Lateral Opener-2 mins
Banded OH Stretch-2 mins
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SHRED 1/30/18
(Rounds)
WARM UP with TODD or SETH
WORKOUT: 25 min AMRAP
30-20-10
DB Push Press single arm
Burpee over DB's
DB Snatch Alternating
(After each 30-20-10 perform)
Shuttle Run-200m
ROMWOD
Upper body and back
| Lindsey B | Less than 2 😂 | Because I’m lazy |
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