| |  | Happy Birthday Scott C |
THE ELEPHANT 6/26/17
Metcon: Time-Rx3
'THE ELEPHANT'
Performing ground to overhead with any weight Barbell, KB or DB's lift the weight of an elephant for time. Use a whiteboard to keep track.
African Male Bush Elephant-13,000 lbs.
African Female Bush Elephant-9,000 lbs.
GOAL: Finish under 13 mins CAP at 15 mins
Rx+: Finish ABE under 11 mins
Rx: As written
Rx2: Lift an Asian elephant 10,000 lbs./7,000 lbs.
Rx3: Lift an African forest elephant 8,000 lbs/5,000 lbs.
Chosen as WOD: Mon,Jun 26,2017
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WEIGHTLIFTING 2/29/16
Weightlifting: Weight
Week 4 MAX OUT DAY!!
Back Squat
5-3-1-5-3-1-5-3-1-5-3-1
Wave 1 50%-60%-70%
Wave 2 60%-70%-80%
Wave 3 70%-80%-90%
Wave 4 80%-90%-100%!!
Chosen as WOD: Mon,Jun 26,2017 Mon,Feb 29,2016| 1st | 265  | Cherise Mon,Feb 29,2016 | | 2nd | 215 | Corin Mon,Feb 29,2016 | | 3rd | 190 | Ashley A Mon,Feb 29,2016 | | 1st | 397 | Jonathan W Mon,Feb 29,2016 | | 2nd | 365 | Kevin S Mon,Feb 29,2016 | | 3rd | 355 | Jacob W Mon,Feb 29,2016 |
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WARM UP 2/29/16
Warm Up: No Results Tracked
FOAM ROLL-Hamstrings,Glutes,Chest,Delts
GROUP WARM UP
Air Squats-30 secs
Jumping Jacks-15 secs
Side Plank-15 sec R/L
Stationary Inch Worms-30 secs
Hip Rotations-15 sec R/L
-------------------------------------
Deadlift-10 reps
GM-10 reps
Back Squat-10 reps
COOLDOWN
Banded Hamstring Stretch- 2 mins
Chest Stretch- 1 min R/L
Chosen as WOD: Mon,Jun 26,2017 Mon,Feb 29,2016
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SHRED 6/26/17
Distance
WARM UP-
Bike 2 mins Row 2 mins
WORKOUT:
6 rounds
Rower for max total distance
30 sec ON
30 sec OFF
--then--
6 rounds
Shuttle Sprints for max total distance
30 sec ON
30 sec OFF
--then--
6 rounds
Assault Bike for max total distance
30 sec ON
30 sec OFF
COOLDOWN
ROMWOD for lower body and shoulders
Chosen as WOD: Mon,Jun 26,2017
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Seth B 4:58pm
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WOD was FRAN on Jun 1,2017 (25 days ago)
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