WOD Blog
 | Wed, Jul 10 2019 |  |
| METCON 7/10/19 | WEIGHTLIFTING 7/10/19 | WARM UP 7/10/19 | Other Results |
METCON 7/10/19
(Reps, Rx+, Rx2, Rx3)
10 min AMRAP:
Deadlift (135#/95#)-10 reps
Back Squat (135#/95#)-10 reps
Box Step Over-10 reps (53#/35# single KB, 24''/20'')
Goal: 150+ Reps
Tip: You should have the capacity to perform your back squats unbroken at the weight you choose. Try to make quick transitions between movements!
Purple Rx+: As originally written 135/95-185/135
Blue Rx: As written
Orange Rx2: 115#/75#, 35#/26#
Yellow Rx3: 95#/65#, 20''/16'', 26#/20#
White MODWOD: 75#/55#, 45#/35# squat to box, bodyweight stepovers
| 1st | 138 Rx | Alyssa C Wed, Jul 10, 2019 | | 2nd | 136 Rx | Alyssa D Wed, Jul 10, 2019 | | 3rd | 116 Rx | Jessica H Wed, Jul 10, 2019 | | 1st | 152 Rx | Wesly Wed, Jul 10, 2019 | | 2nd | 150 Rx | Jonathan K Wed, Jul 10, 2019 | | 3rd | 143 Rx | Steve M Wed, Jul 10, 2019 |
| Jonathan K | 150 Rx | 185# squat for first round | | David S | 103 Rx | | | Bill | 95 Rx | 155# BS 35# Step over | | Luis Mu | 112 Rx | | | Richard S | 130 Rx2 | | | Laura E | 111 Rx | | | Ian | 130 Rx | | | Steve M | 143 Rx | | | Sarah K | 120 reps Rx2 | 85# Deadlift, air squats, body weight step overs | | Katheryn | 152 Rx2 | | | Janelle | 115 Rx | 3+25 | | Jessica H | 116 Rx | | | Alyssa D | 136 Rx | | | Wesly | 152 Rx | | | Jayne | 105 Rx2 | | | Alyssa C | 138 Rx | | | John L | 117 Rx | | | Elise | 142 Rx2 | | | Kirklin | 140 Rx2 | | | Todd N | 140 Rx | Blown out back | | Bj | 80 Rx | |
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WEIGHTLIFTING 7/10/19
(Weight)
w/ a 20-25 min Timer:
Find 1RM Back Squat (NO pause, regular tempo)
Optional Warm Up Rep Scheme. Make even jumps descending in reps as you increase in load.
10-B
5-50%
5-65%
3-75%
2-80%-85%
1-90-95%
1-Attempt Max (DO NOT REPEAT YOUR OLD MAX!)
| 1st | 305 Rx | Janelle Wed, Jul 10, 2019 | | 2nd | 280 Rx | Alyssa C Wed, Jul 10, 2019 | | 3rd | 235 Rx | Sarah K Wed, Jul 10, 2019 | | 1st | 435 Rx | Toa Wed, Jul 10, 2019 | | 2nd | 425 Rx | Todd N Wed, Jul 10, 2019 | | 3rd | 390 Rx | Ryan Pow Wed, Jul 10, 2019 |
| Jonathan K | 355 Rx | Failed on 405# try, getting old | | David S | 245 Rx | Not feeling it today | | Bill | 285 Rx | | | Luis Mu | 345 Rx | | | Angel D | 215 Rx | | | Laura E | 165 pr Rx | | | Ryan Pow | 390 Rx | | | Ian | 325 Rx | felt good | | Sandra D | 160 Rx | | | Scott B | 195 Rx | 10# PR | | Steve M | 315 Rx | | | Sarah K | 235 Rx | Post knee surgery PR! Making my way back to 250#! | | Katheryn | 165 Rx | pr | | Seth D | 72 Rx | | | Janelle | 305 Rx | PR! Hell yeah! | | Jessica H | 195 Rx | failed 205# | | Alyssa D | 205 Rx | | | Wesly | 355 Rx | | | Jayne | 150 Rx | | | Alyssa C | 280 Rx | | | John L | 275 Rx | | | Kirklin | 205 Rx | | | Toa | 435 Rx | | | Todd N | 425 Rx | Felt easy. Should have gone for at least 440# Not enough time. | | Bj | 335 Rx | | | Marcus C | 285 Rx | Squats 5x3 @ 285# |
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WARM UP 7/10/19
(Check In)
FOAM ROLL- Calves, Lats, Quads, Hamstrings, Glutes
GROUP WARM UP
Grab Ab Mat
2 Rounds:
Deadlift-10 reps
Back Squat-10 reps
Box Stepover-10 reps
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Hip Rotations-30 reps R/L
Couch Stretch-30 secs R/L
Pigeon Pose-30 secs R/L
Hollow Rocks-30 reps (back and forth is two)
Glute Bridges-15 reps
Praying Pose to Hammy Stretch-30 secs each
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Begin Weightlifting
COOLDOWN
Couch Stretch-2 mins R/L
Seated Forward Fold-2 mins
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