WOD Blog
 | Wed, Jan 8 2020 |  |
| WEIGHTLIFTING 1-8-20 | METCON 1-8-20 | WARM UP 1-8-20 | Other Results |
WEIGHTLIFTING 1-8-20
(Weight, Rx2, Rx3)
w/ a 20 minute timer work up to a heavy:
5RM Push Press
Then perform 1-2 MAX rep sets at 80% of what you hit for your heaviest 5. Record your heaviest set as your score and put your max rep sets in the notes.
Purple Rx: As written
Blue Rx2: Sub Strict Press
Orange Rx3: Sub DB Strict Press 5x10 R/L
| 1st | 135 Rx | Janelle Wed, Jan 8, 2020 | | 2nd | 110 Rx | Kirklin Wed, Jan 8, 2020 | | 3rd | 105 Rx | Derra Wed, Jan 8, 2020 | | 1st | 225 Rx | Rex S Wed, Jan 8, 2020
Jonathan K Wed, Jan 8, 2020 | | 2nd | 205 Rx | Peyton Wed, Jan 8, 2020 | | 3rd | 185 Rx | Wesly Wed, Jan 8, 2020 |
| Janelle | 135 Rx | max reps at 105- 10-12 | | Jonathan K | 225 Rx | | | Laura E | 75 Rx | | | Kaitlin | 60 for 5. then 47 for 11 Rx | | | Vince | 135 Rx | 115 for 10 | | Mindy | 95 Rx | | | Tyler S | 165 Rx | 135 for 6 | | Diana W | 80 Rx | floor press | | Cherise | 75 Rx2 | strict press | | Katheryn | 95 Rx | max rep 12 @75# | | John L | 155 Rx | | | Ian | 135 Rx | strict press | | Keith C | 125 Rx | just worked on Bench press | | Peyton | 205 Rx | | | Wesly | 185 Rx | missed 205 | | Derra | 105 Rx | forgot max rep set :( | | Kirklin | 110 Rx | | | Rex S | 225 Rx | | | Michael Da | 135 Rx | |
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METCON 1-8-20
(Time, Rx+, Rx2, Rx3)
3 Rounds:
16 DB STO (8 R/L)
10 M Seal Walk (feet and hands must start behind the line, hands must cross the line)
16 Burpees
10 M Seal Walk
Goal: Sub 9, CAP at 14 minutes.
Tip: This workout is shoulder intensive. Make sure to stop STO short of failure. The DB weight is meant to be moderately heavy. Scale accordingly.
Brown Rx+: 70#/50#, Sub 20 STO (10 R/L) and 20 Burpees
Purple Rx: 70#/50#
Blue Rx2: 50#/35#
Orange Rx3: 35#/20#, sub 12 burpees and bear crawl
| 1st | 11:22 Rx+ | Janelle Wed, Jan 8, 2020 | | 2nd | 10:28 Rx2 | Kirklin Wed, Jan 8, 2020 | | 3rd | 11:28 Rx2 | Mindy Wed, Jan 8, 2020 | | 1st | 13:26 Rx+ | Todd N Wed, Jan 8, 2020 | | 2nd | 8:20 Rx | Bridger L Wed, Jan 8, 2020 | | 3rd | 8:54 Rx | Wesly Wed, Jan 8, 2020 |
| Vince | 7:45 | 35# all else RX | | Janelle | 11:22 Rx+ | | | Jonathan K | 12:45 Rx | Handstand walks instead of seal walks | | Laura E | 11:05 | modifiiiied the fuss out of that. Elbow issues. GHD situp/GHD hip ext./ burpees/GHD hip ext-same rep | | MANAGER | 11:53 Rx2 | 20 lb STO not 35 | | Mindy | 11:28 Rx2 | | | Tyler S | 13:39 Rx | | | Luis Mu | 9:04 Rx2 | | | Diana W | 10:06 Rx3 | subbed db squat (20#dbs) | | Cherise | 14:00 dnf | 20# db strict press | | Katheryn | 13:13 Rx2 | | | John L | 11:12 Rx2 | First round 70#, last two 55# | | Ian | 11:19 Rx | | | Keith C | 10:20 Rx3 | | | Bridger L | 8:20 Rx | | | Todd N | 13:26 Rx+ | | | Peyton | 8:37 Rx2 | | | Wesly | 8:54 Rx | | | Derra | 11:29 Rx2 | 35# DB | | Kirklin | 10:28 Rx2 | | | Rex S | DNF Rx | |
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WARM UP 1-8-20
(Check In)
FOAM ROLL- Lats, Traps, Chest
GROUP WARM UP
2 Rounds:
DB OH Carry-20 m R/L
DB Strict Press-5 reps R/L
DB High Pull-5 reps R/L
Burpee-5 reps
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2 Rounds: (light plates)
Plate Rear Fly-10 reps
Plate Lateral Raise-10 reps
Plate Int/Ext Rotation-10 reps
Plate Press-10 reps
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Side Plank-20 secs R/L
Push Press-10 reps
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Begin Weightlifting
COOLDOWN
Banded Bully-1 min R/L x 2 sets
Reverse Shoulders-1 min x 2 sets
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