WOD Blog
 | Tue, Dec 18 2018 |  |
 | Welcome: Jayne |
| 5:30 PM WEIGHTLIFTING 12/18/18 | WEIGHTLIFTING 12/18/18 | METCON 12/18/2018 | SHRED 12/18/18 | WARM UP 12/18/18 | Other Results |
5:30 PM WEIGHTLIFTING 12/18/18
(Weight)
A. STRICT PRESS
5-5-5-5-5
B. Romanian Deadlifts
12-12-12-12
*stay within 50-60% of DL max
C. Bro Work
Giant Set x3:
Bent Over Rows-10
Ring or Matador dip-10 (use a band if needed)
Pull downs-10 (try to go for a heavier band)
Super set x3:
GHD Sit up: 20 (use a weight if you can)
GHD Back Ext: 20 (w/weight)
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WEIGHTLIFTING 12/18/18
(Weight)
WEEK 4
20-25 minutes to find your 1RM Bench Press!
Optional Warm Up Rep Scheme below. However you choose to warm up, make sure to take small, even jumps that are non-fatiguing. We are just trying to prep our nervous system for the heavy load without making our muscles super tired before we try for a new 1RM. Don't repeat your old max!
10-Bar
5-50%
3-70%
2-80%
1-85%
1-90%
1-95%
1-New MAX! (DON'T REPEAT YOUR OLD MAX!)
1-2nd attempt
| 1st | 155 Rx | Hayleigh Tue, Dec 18, 2018
Janelle Tue, Dec 18, 2018 | | 2nd | 140 Rx | Alyssa C Tue, Dec 18, 2018 | | 3rd | 135 Rx | Cherise Tue, Dec 18, 2018 | | 1st | 320 Rx | Heikoti Tue, Dec 18, 2018 | | 2nd | 315 Rx | Todd N Tue, Dec 18, 2018 | | 3rd | 310 Rx | Charles G Tue, Dec 18, 2018 |
| Spencer Da | 180 Rx | PR! failed 185 | | JASON BEN | 300 Rx | | | Nick | 275 Rx | No PR | | Heikoti | 320 Rx | A VERY ugly PR! | | Charles G | 310 Rx | 5lb PR | | Vince | 177 Rx | 2 # PR | | Janelle | 155 Rx | 5# PR🎉 | | Alyssa C | 140 Rx | failed 145 before I hit 140 | | Bill | 245 Rx | 20# PR | | Ian | 255 Rx | | | Heather Lo | 52.2 Rx | 3 reps | | Eric M | 215 Rx | | | Cherise | 135 Rx | | | Julia Goldst | 255 | Back squat | | Katheryn | 110 Rx | finally! | | Luis Mu | 195 Rx | | | Saori | 117.2 Rx | PR by 2.2# lol! | | Scott B | 235 Rx | 10# PR | | Spencer Ch | 235 Rx | | | Jonathan A | 185 Rx | PR!!! Beat Last by 5# | | Wesly | 245 Rx | | | Louise | 59# bench press new max Rx | | | Jayne | 72 Rx | | | Brett L | 250 Rx | | | Nate D | 270 Rx | | | Bj | 235 Rx | 10# pr | | Alyssa D | 110 Rx | | | Todd N | 315 Rx | | | Steven P | 165 | PR | | Hayleigh | 155 Rx | Todd saved my life | | Joshua B | 245 Rx | |
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METCON 12/18/2018
(Reps, Rx+, Rx2, Rx3)
4 rounds for MAX reps, 1 minute each station:
CTB Pull Up
Weighted Sit Up (35#/20#)
Burpee Facing Bench (hands touch the bench on way over)
Goal: 144+ Reps
Tip: On the CTB Pull Ups, break them up into small sets to avoid going to failure and allow yourself to keep moving. On the sit ups and burpees, establish a steady pace and don't stop.
Purpose: Need to get out of the pool or scale a fence? Burpee facing bench will help you prepare for it!
Rx+: Add 3 BMU each round before CTB. Use a box 24''/20'' for burpees
Rx: As written
Rx2: Sub Jump CTB or Regular Pull Ups, 20#-10#-15# DB or KB
Rx3: Sub Ring Rows, bodyweight sit ups, and regular burpees or burpee to box
| 1st | 187 Rx | Saori Tue, Dec 18, 2018 | | 2nd | 177 Rx | Jayne Tue, Dec 18, 2018 | | 3rd | 176 Rx | Alyssa D Tue, Dec 18, 2018 | | 1st | 178 Rx+ | Nate D Tue, Dec 18, 2018 | | 2nd | 134 Rx+ | Joshua B Tue, Dec 18, 2018 | | 3rd | 206 Rx | Spencer Ch Tue, Dec 18, 2018 |
| Spencer Da | 155 Rx2 | | | Charles G | 203 Rx | | | JASON BEN | 162 Rx2 | RX except for jumping pull up thing | | Heikoti | 100 Rx2 | | | Eric F | 157 Rx | | | Vince | 180 Rx | | | Janelle | 173 Rx | Ripped hands, ring rows for last round. | | Jessie | 151 Rx2 Rx2 | | | Alyssa C | 158 Rx | | | Ryan Pow | 142 Rx | | | Ian | 140 Rx | | | Bill | 138 Rx2 | | | Eric M | 173 Rx | | | Kai | 154 Rx | | | Luis Mu | 164 Rx | | | Cherise | 104 Rx2 | reg pull ups, 20# sit ups | | Christopher T | 197 Rx2 | subbed 165# squat clean for CTB per my programming. | | Heather Lo | 136 | ringrow, 5lb situp, bench pushup with jumpover | | Rhea | 137 | ringrows, situps, bench pushup & jumpover | | Julia Goldst | 167 | Sub squat clean (95#) for CTB | | Katheryn | 151 Rx2 | jctb, 20# s-u | | Saori | 187 Rx | | | Seth B | 173 Rx | | | Nate D | 178 Rx+ | | | Spencer Ch | 206 Rx | | | Jonathan A | 176 Rx2 | | | Wesly | 168 Rx | | | Jayne | 177 Rx | | | Joshua B | 134 Rx+ | | | Brett L | 170 Rx | Moded Jumping CTB | | Alyssa D | 176 Rx | | | Avery W | 172 Rx2 | | | Todd N | 192 Rx | | | Steven P | 139 Rx | Jumping CTB | | Hayleigh | 156 Rx | |
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SHRED 12/18/18
(Time)
WARM UP w/ Boots or Seth
Row - 250m
Scap Push Ups - 10 reps
Push Ups - 10 reps
Band GM - 10 reps
Band SDHP - 10 reps
YTW’s - 10 reps per letter
Arch Hollows - 10 reps
Strict Pull Ups - 5 reps
Kipping Pull Ups - 5 reps
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Cindy Goes International
20min AMRAP
5 - Pull Ups
10 - Push Ups
15 - Russian KB Swings
Rest 3min
5min Plank Finisher
30 secs On
30 secs Off
—————————————————
ROMWOD
| Tracie | 10RDs +27 reps Rx | | | Anna E | :-) | 3 2 1 GO! | | Paige E | 20 min | ring rows | | Lance | 20:00 Rx | |
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WARM UP 12/18/18
(Check In)
FOAM ROLL: Quads, Lats, Traps, front of Shoulder
GROUP WARM UP
1 Burpee+5 Jumping Jacks-10 Reps
Band Pull Apart-20 reps
Lying Pull Apart (pinch shoulder blades)-20 reps
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Plate Internal/External Rotation (light)-15 reps R/L
3 Scap Push Ups+1 push up with 3 sec eccentric-5 total reps
Table Tops Fingers Facing away from you-7 reps
Table Tops Fingers Facing Towards you-7 reps
Downward Dog w/ Foot Crossed-20 secs R/L
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Scap Pulls-10 reps
Arch Hollows-10 reps
Strict Pull Up-5 reps
Kipping Pull Up-5 reps
CTB Pull Up-3 reps
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Start Bench Press!
COOLDOWN
Overhead Stretch-2 mins R/L
Banded Bully-2 mins R/L
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