WOD Blog
 | Mon, Feb 5 2018 |  |
| METCON 2/5/18 | WEIGHTLIFTING 2/5/18 | SHRED 2/5/18 | WARM UP 2/5/18 | Other Results |
METCON 2/5/18
(Time, Rx+, Rx2, Rx3)
21-15-9
Squat Cleans (95#/65#)
Bar Facing Burpee
GOAL: Finish under 9 mins CAP at 12 mins
Rx+: 115#/75#
Rx: As written
Rx2: Sub Front Squat same weight as Rx
Rx3: Sub Goblet Squats 53#/35# and regular burpees
| 1st | 5:53 Rx+ | Melissa D Mon, Feb 5, 2018 | | 2nd | 6:06 Rx+ | Taeja Mon, Feb 5, 2018 | | 3rd | 7:45 Rx | Kara H Mon, Feb 5, 2018 | | 1st | 6:47 Rx | Clint Mon, Feb 5, 2018 | | 2nd | 7:04 Rx | Eric P Mon, Feb 5, 2018 | | 3rd | 7:25 Rx | Toa Mon, Feb 5, 2018 |
| Kara H | 7:45 Rx | | | Alyssa C | 11:56 Rx | | | Derek A | 9:43 Rx2 | | | Sandra D | 10:35 Rx2 | | | Tracie | 11:44 | Rx 2.5 | | Vince | 10:00 Rx | | | Luis Mu | 7:44 Rx | | | Jenn | 12:00 Rx | had 5 burpees left | | Vianey | 11:31 | Rx 2.5 | | Brenda L | 11:20 Rx | | | Cherise | 12:00 DNF Rx | 50 reps...not even close | | Eric F | 8:33 Rx | | | Scott B | 12:00 Rx | 10/15 squat cleans | | Taeja | 6:06 Rx+ | | | Rachel T | 9:06 Rx | Way harder than it looked 😂 | | Katriel-Maria | 11:07 Rx | | | Seth B | 8:45 Rx | | | Julia Goldst | 6:45 Rx2 | One arm burpees | | Eric M | 8:09 Rx | | | Zach Sk | 12:00 DNF Rx | 69 reps | | David V | 12:00 DNF Rx | 72 reps | | Melissa D | 5:53 Rx+ | | | Kristen Od | 9:35 Rx | | | Lindsey B | 10:54 Rx | | | Andrew R | 8:00 Rx | | | Eric P | 7:04 Rx | | | Jade | 9:51 Rx | | | Leka | 9:14 Rx | | | Keith C | 9:38 Rx2 | | | Megan A | 11:44 Rx | 1ST RX workout finished!!! | | Joshua B | 9:40 Rx | | | Derra | 9:50 Rx | | | Saori | 8:42 Rx | | | Brad Le | Enough Rx | Bike 5 mile | | Charles G | 7:49 Rx | | | Kaddie | 8:24 Rx | | | Clint | 6:47 Rx | | | Toa | 7:25 Rx | No way I’m going to do 100 burpees after the met 👍🏼 | | Noelia | 9:51 Rx | | | Bailey M | 10:58 Rx | | | Janelle | 8:26 Rx | | | Todd N | 8:33 Rx | | | Katheryn | 12:00 DNF Rx2 | |
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WEIGHTLIFTING 2/5/18
(Weight, Rx+, Rx2, Rx3)
Week 4
Bench Press
4-2-1-4-2-1-4-2-1
4's-77%-80%-83%
2's-83-85%-87%
1's-90-95-100%
If you feel a 1RM coming you may back off the % on 1st and 2nd waves so its not fatiguing.
| 1st | 190 Rx | Emily M Mon, Feb 5, 2018 | | 2nd | 155 Rx | Taeja Mon, Feb 5, 2018 | | 3rd | 145 Rx | Janelle Mon, Feb 5, 2018 | | 1st | 385 Rx | Leka Mon, Feb 5, 2018 | | 2nd | 350 Rx | Clint Mon, Feb 5, 2018 | | 3rd | 295 Rx | Charles G Mon, Feb 5, 2018 |
| Steven A | 215 Rx | | | Derek A | 225 Rx | Tried PR at 240 but couldn't get it up | | Vince | 165 Rx | 15# PR | | Brenda L | 125 Rx | | | Cherise | 35 Rx | switched to DL 125x5 EMOM | | Scott B | 210 Rx | 10# PR | | Taeja | 155 Rx | 20# PR 😄 | | Emily M | 190 Rx | | | Rachel T | 125 Rx | 132 May have gotten help from my spotter 👍🏽 | | Katriel-Maria | 140 Rx | Loved the wave template this cycle. Thanks coach! | | Seth B | 225 Rx | Subbed back squat 5's full depth!!!! | | Eric M | 205 Rx | | | David V | 225 Rx | 25# PR | | Melissa D | 135 Rx | | | Ryan Pow | 275 Rx | PR | | Eric P | 245 Rx | | | Jade | 105 Rx | PR | | Leka | 385 Rx | | | Megan A | 115 Rx | PR!!! +3# | | Joshua B | 235 Rx | | | Derra | 115# Rx | | | Saori | 110 Rx | floor press | | Charles G | 295 Rx | Failed 305 | | Clint | 350 Rx | | | Janelle | 145 Rx | | | Kristen Od | 95 Rx | me no like benching | | Katheryn | 100 Rx | |
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SHRED 2/5/18
(Check In)
WARM UP with TODD or SETH
Row-250 m
Walking OH lunges-100 ft
Hip Rotations-10 R/L
Samson Stretch-30 secs R/L
Downward dog-30 secs
5 DB PC
5 Wallball
WORKOUT:
25-20-15-10-5 reps
Walking Lunges
DB PC
Wallball
After each round Row-500 m
ROMWOD
Lower body quads
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WARM UP 2/5/18
(Check In)
FOAM ROLL-Quads,Glutes,Chest,Delts 1 min on each
GROUP WARM UP
3 min AMWAP
Jumping Jacks-10 reps
Air Squats-5 reps
Burpee 2 for 1's-3 reps
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Hip Rotations-20 R/L
Sexy Wes Pose-30 secs
Wall Squats-5 reps
Chest/Lat Stretch-30 secs
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GM/DL/HC high pull/FS-3 rep each
2 position SQ or PC-3 reps
Bench Press warm up sets
FUSSIN HIT A PR!
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