WOD Blog
 | Tue, Oct 16 2018 |  |
| 5PM WEIGHTLIFTING 10/16/18 | WEIGHTLIFTING 2/25/19 | METCON 10/16/18 | WARM UP 10/16/18 | SHRED 10/16/18 | Other Results |
5PM WEIGHTLIFTING 10/16/18
(Weight)
A. 7 rounds Every 90 sec. on 90 sec
1-power position clean
1-hang clean above knee
1-hang clean below knee
*at 65-70%. This is meant to get your heart rate up so if it feels easy ADD WEIGHT!
B. Accessory Work YAY!! (Chose weight that will challenge you!)
DB single arm rows 12-10-8
Weighted plank - 30 sec x3
Strict pull up - 12-12-12 (add weight if you feel super swole)
*do these in Giant sets
NO 5PM WEIGHTLIFTING CLASS ON THURSDAY!!!!! Starting next week we will be on the platforms at 5pm and we will be starting a new cycle.
| Pete | 150 Rx | | | Janelle | 145 Rx | | | Alyssa C | 125 Rx | |
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WEIGHTLIFTING 2/25/19
(Weight)
WEEK 4
Jerk (push or split)
5-5-3-3-2-1-1-1-1-1
*Record in the comments which style you did.
Optional Warm Up Rep Scheme based off the number you are trying to hit.
5-50%
5-60%
3-70%
3-75%
2-80%
1-85%
1-90%
1-95%
1-NEW MAX! (DO NOT REPEAT YOUR OLD MAX!)
1-Optional Second Attempt
| 1st | 200 Rx | Janelle Tue, Oct 16, 2018 | | 2nd | 170 Rx | Alyssa C Tue, Oct 16, 2018 | | 3rd | 150 Rx | Saori Tue, Oct 16, 2018 | | 1st | 300 Rx | Charles G Tue, Oct 16, 2018 | | 2nd | 265 Rx | Jonathan K Tue, Oct 16, 2018
Seth B Tue, Oct 16, 2018 | | 3rd | 255 Rx | Wesly Tue, Oct 16, 2018 |
| Charles G | 300 Rx | Push Jerk/Failed 315 | | Mitchell R | 225 Rx | PR! | | Steve M | 245 Rx | | | eli r | 205 Rx | Snatch grip from back | | Alyssa C | 170 Rx | | | Luis Mu | 195 Rx | | | Scott B | 205 Rx | Couldn't get 225 yet | | Vince | 155 Rx | Push Press 5# PR | | Derek N | 195 Rx | | | Saori | 150 Rx | PR SPJ | | Seth B | 265 Rx | Tried 285 felt weird stopped FS 305x5 | | Katheryn | 114 Rx | 9# PR split jerk | | Wesly | 255 Rx | | | Diana W | 95 Rx | | | Jonathan K | 265 Rx | failed twice at 285 :( push jerk | | Janelle | 200 Rx | | | Bj | 205 Rx | Split jerk 1st pr | | Shane | 175 Rx | | | Alfonso | 175 Rx | BM jerk | | Brett L | 205 Rx | | | Tyler S | 215 Rx | |
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METCON 10/16/18
(Time, Rx+, Rx2, Rx3)
For Time!
Double Under-100 Reps
STO (165#/115#)-25 Reps (rack is allowed)
Double Under-100 Reps
Goal: Sub 7, cap OFF at 10.
Tip: Consider breaking your first set of doubles more than usual to keep shoulders fresh for the STO. Don't go to failure with the barbell. Break it up into manageable sets.
Purpose: Putting a heavy bar overhead is super empowering and can increase confidence for you to take on your endeavors outside the gym!
Rx+: 205#/145#
Rx: As written
Rx2: 135#/95#, sub singles x 2
Rx3: 115#/75#, sub singles
| 1st | 5:27 Rx | Hayleigh Tue, Oct 16, 2018 | | 2nd | 6:28 Rx | Janelle Tue, Oct 16, 2018 | | 3rd | 7:42 Rx | Katriel-Maria Tue, Oct 16, 2018 | | 1st | 5:05 Rx+ | Seth B Tue, Oct 16, 2018 | | 2nd | 5:42 Rx+ | Charles G Tue, Oct 16, 2018 | | 3rd | 4:36 Rx | Wesly Tue, Oct 16, 2018 |
| Charles G | 5:42 Rx+ | | | Eric F | 5:42 Rx | | | Mitchell R | 9:37 Rx2 | | | Steve M | 6:49 Rx | | | eli r | 5:59 Rx | | | Alyssa C | 8:10 Rx | Started at RX+ But dropped to 125 | | Heather Lo | 6:47 | 15 lb. push lifts L/R | | Luis Mu | 8:31 Rx | | | Cherise | 9:07 | modwod: 100 DU, 25 c bike, 100 DU | | Scott B | 9:52 Rx2 | | | Derek N | 8:45 Rx2 | | | Vince | 7:13 | 120#, 75 DU PR | | Sarah K | DNF 10:03 Rx3 | Singles x2 and 65# STO | | Bill | 9:09 Rx2 | | | Seth B | 5:05 Rx+ | 100 unbroken 10/10/5 like 50 sets haha | | Saori | 9:34 Rx | Almost gave up. Way too heavy for me | | Katheryn | 9:52 | 75#, single unders x2 | | Katriel-Maria | 7:42 Rx | | | Hayleigh | 5:27 Rx | | | Robson | 6:37 Rx | | | Wesly | 4:36 Rx | | | Hunter M | 6:06 Rx | | | Nate D | 5:25 Rx | | | Jonathan K | 5:31 Rx | | | Janelle | 6:28 Rx | | | Diana W | 8:36 | 65#, 200 su | | Bj | DNF Rx2 | 45 jump ropes left | | Todd N | 5:42 Rx | | | Shane | 9:34 Rx2 | Had to go down to 115# after my first 7 reps at 135# | | Alfonso | 8:24 Rx | 400 single under, 135# | | Brett L | 9:23 Rx2 | 400 Single under, 165# |
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WARM UP 10/16/18
(Check In)
FOAM ROLL- Calves, Quads, Lats, Traps
GROUP WARM UP
3 Rounds
Jump Rope-30 reps
DB Strict Press-7 reps R/L
Mountain Climber-20 reps
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YTWL-10 reps each
Scap Push Up-10 reps
Push Up w/ pause-5 reps
Reverse Shoulders-30 secs
Downward Dog-30 secs
Side Plank-15 secs R/L
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Front Rack Stretch w/ barbell on back-30 secs
Barbell Overhead Hold-30 secs
Press Complex-3 reps each
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Start warm up sets for Jerk!
COOLDOWN
Lateral Band Opener-1 min R/L
Banded Bully-1 min R/L
Rig Calf Stretch-1 min R/L
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SHRED 10/16/18
(Time)
WARM UP w/ Todd or Seth
2min - Row
1min - Jump Rope
10 - Sit Ups
30 Secs R/L - Soccer Stretch
30 Secs -Standing Forward Fold
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24min AMRAP
Row for Max Cals
*Every 3min...
30 - DU’s
15 - Sit Ups
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ROMWOD
| Tracie | 26 cal Rx | | | Brenda L | 165 cal Rx | | | Alyssa C | 220 cals Rx | |
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