WOD Blog
 | Wed, Jun 26 2019 |  |
| WEIGHTLIFTING 6/26/19 | METCON 6/26/19 | WARM UP 6/26/19 |
WEIGHTLIFTING 6/26/19
(Weight)
WEEK 3
25 minutes
Pause Back Squat (3 COUNT in bottom)
4-4-4-4-4
Start around 70% of regular max and build up each set. Try to start and end heavier than last week. Make sure to keep tempo!
| 1st | 225 Rx | Janelle Wed, Jun 26, 2019
Alyssa C Wed, Jun 26, 2019 | | 2nd | 160 Rx | Jessica H Wed, Jun 26, 2019 | | 3rd | 155 Rx | Derra Wed, Jun 26, 2019 | | 1st | 365 Rx | Todd N Wed, Jun 26, 2019 | | 2nd | 325 Rx | Steven A Wed, Jun 26, 2019 | | 3rd | 315 Rx | Seth B Wed, Jun 26, 2019 |
| Tanner D | 95 Rx | | | Laura E | :-) Rx | mod wod-booty and core band work. Injured r shoulder | | Derek N | 225 Rx | | | David S | 195 Rx | | | Steve M | 260 Rx | | | DeeAnn | 25 Rx | | | Ian | 265 Rx | | | Katheryn | 145 Rx | | | Steven A | 325 Rx | That pause is killer! | | Bill | 225 Rx | | | Crystal | 117 Rx | 125x2 | | Eric M | 245 Rx | | | Jonathan K | 275 Rx | Taking it easy on pulled hamstring | | Jayne | 125 Rx | | | Jessica H | 160 Rx | | | Keith C | 185 Rx | | | Derra | 155 Rx | started 125 ended 155 | | Alyssa C | 225 Rx | | | Todd N | 365 Rx | | | John L | 215 Rx | | | Janelle | 225 Rx | Probs could’ve gone heavier | | Vianey | 90 Rx | | | Seth B | 315 Rx | | | Marcus C | 275x4 Rx | Dropped 285on rep 3 | | Ryan Pow | 300 Rx | |
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METCON 6/26/19
(Reps, Rx+, Rx2, Rx3)
1 min/1 Min OFF x 6 sets:
Front Squat-10 reps (50-53#/35# pair)
w/ time remaining
Bike AMCAP (only scored movement), please reset your bike each round.
*In large classes start second heat one minute after the first.
Goal: 90/72 Calories
Tip: You are meant to execute your squats quickly and unbroken and then sprint on the bike the remainder of the minute.
Purple Rx+: 70#/50#-53# pair
Blue Rx: As written
Orange Rx2: 35#/20# pair
Yellow Rx3: 20#/12-15# pair
White MODWOD: Sub Air Squat to Box
| 1st | 82 Rx | Alyssa C Wed, Jun 26, 2019 | | 2nd | 47 Rx | Janelle Wed, Jun 26, 2019 | | 3rd | 37 Rx | Jessica H Wed, Jun 26, 2019 | | 1st | 136 Rx | Seth B Wed, Jun 26, 2019 | | 2nd | 89 Rx | Nate D Wed, Jun 26, 2019 | | 3rd | 80 Rx | Todd N Wed, Jun 26, 2019 |
| Tanner D | 58 Rx3 | | | Laura E | 41 | mod- 15 air squats | | Angel D | 38 | cal | | Derek N | 52 Rx | | | David S | 75 Rx2 | | | Steve M | 58 Rx | | | Seth D | 50 Rx2 | | | Luis Mu | 58 Rx | | | Ian | 75 Rx | | | DeeAnn | 32 Rx3 | | | Katheryn | 51 Rx2 | | | Steven A | 38 | and proud of it! | | Bill | 97 Rx2 | | | Vianey | 30 Rx2 | | | Eric M | 50 Rx | | | Crystal | 58 Rx2 | | | Jonathan K | 61 Rx | | | Jayne | 32 Rx2 | | | Jessica H | 37 Rx | | | Keith C | 61 Rx2 | | | Alyssa C | 82 Rx | 15, 14, 15, 12 ,12 ,14 | | Todd N | 80 Rx | 21-16-14-11-8-10 | | John L | 42 Rx | 12-10-8-4-4-4 | | Janelle | 47 Rx | | | Nate D | 89 Rx | | | Seth B | 136 Rx | | | Marcus C | 52 Rx2 | |
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WARM UP 6/26/19
(Check In)
FOAM ROLL- Hamstrings, Glutes, Traps, Lats, Quads, Calves
GROUP WARM UP
(start at any station)
Bike-20/15 Calories
Band Lateral Walk-10 m R/L
Goblet Squat w/ Pause-20 reps
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Couch Stretch on Wall-30 secs R/L
Hollow Rocks-30 reps (back and forth is two)
Praying Pose-30 secs
Hammy Stretch-30 secs
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Post Up Lat Stretch-30 secs R/L
Back Squat (regular tempo)-5 reps
Pause Back Squat (3 COUNT in bottom)-5 reps
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Begin Weightlifting
COOLDOWN
Couch OR Banded Hip Stretch-2 mins R/L
Saddle Pose-2 mins
Puppy Dog-1 min
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