 | WOD Blog |  |
Wed, Aug 23 2017 |
Weightlifting: WEIGHTLIFTING 8/23/17-2/12/18 | Metcon: METCON 8/23/17. | Metcon: (optional) GUN SHOW | Warm Up: WARM UP 8/23/17 | |
WEIGHTLIFTING 8/23/17-2/12/18 Weightlifting: Weight Week 1 of 4 'PRESS COMPLEX' Shoulder Press-1 rep Push Press-1 rep Push Jerk-1 rep Split Jerk-1 rep Work up to heaviest set possible within 6 sets. Performing all 4 movements before dropping and adding more weight. Can be taken from the rack, blocks or ground. If you finish early optional drop MR drop set at 70% of heaviest complex. Goal of 3x through
1st | 100  | Corin Wed, Aug 23, 2017 | 2nd | 99.4  | Cherise Wed, Aug 23, 2017 | 3rd | 90  | Saori Wed, Aug 23, 2017 | 1st | 145  | Nick Wed, Aug 23, 2017 | 2nd | 140  | Ryan P Wed, Aug 23, 2017 | 3rd | 125  | Sterling Wed, Aug 23, 2017 Andrew R Wed, Aug 23, 2017 |
1st | 105  | Emily M Mon, Feb 12, 2018 | 2nd | 100#  | Hailey Mon, Feb 12, 2018 Saori Mon, Feb 12, 2018 Melissa D Mon, Feb 12, 2018 Corin Wed, Aug 23, 2017 | 3rd | 99.4  | Cherise Wed, Aug 23, 2017 | 1st | 195  | David P Mon, Feb 12, 2018 | 2nd | 192  | Eric P Mon, Feb 12, 2018 | 3rd | 175  | Charles G Mon, Feb 12, 2018 |
Nick | 145 Rx | | Cherise | 99.4 Rx | | Katheryn | 80 Rx | | Vince | 90 Rx | | Ryan P | 140 Rx | | Corin | 100 Rx | | Andrew R | 125 Rx | | Keith C | 60# Dumbell Rows Rx | | Saori | 90 Rx | drop set 3 times @65 | Sterling | 125 Rx | | Rachel T | 87 Rx | |
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METCON 8/23/17. Metcon: Reps-Rx3+ AMRAP in 9 mins of 10-9-8-7-6-5-4-3-2-1 Ground to Overhead (165#/115#) Assault Bike or Rower (Cals) GOAL: 90 reps+ Rx+: 205#/135# Rx: As written Rx2: 135#/95# or sub DB pair 55#/35# Rx3: 95#/65# from hang or sub DB pair 35#/20#
1st | 61 2 | Rachel T Wed, Aug 23, 2017 | 2nd | 54 2 | Kaddie Wed, Aug 23, 2017 | 3rd | 42 2 | Saori Wed, Aug 23, 2017 | 1st | 80  | Charles G Wed, Aug 23, 2017 | 2nd | 66  | Andrew R Wed, Aug 23, 2017 | 3rd | 41  | Nick Wed, Aug 23, 2017 |
Nick | 41 Rx | | Spencer Da | 58 Rx2 | | Seth B | 87 | 137# Strict press hit 90 reps 10 secs after since I started 15 secs later | Steven A | 58 Rx3 | | Cherise | 40 Rx2 | | Katheryn | 68 Rx3 | 1st day post shin stitches | Charles G | 80 Rx | | Vince | 96 Rx3 | 35# DB pair | Ryan P | 55 Rx2 | | Corin | 58 Rx3 | 75 lbs | Andrew R | 66 Rx | 135 | Keith C | 110 Rx3 | Did dead lifts at 135 and rowed | Saori | 42 Rx2 | 6 x 115#, rest of the STO @105# | Sterling | 20 Rx | | Rachel T | 61 Rx2 | | Tracie | 65 Rx3 | | Kaddie | 54 Rx2 | |
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(optional) GUN SHOW Metcon: No Results Tracked A1. DB or Barbell Pullover to Press 3x12 A2. DB Row 3x12 R/L then Perform w barbell 3 sets of 21's 7-Arm Curls bottom half 7-Arm Curls top half 7-Arm Curls Full ROM
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WARM UP 8/23/17 Warm Up: Check In FOAM ROLL-Traps,Delts,Chest,Upper and mid back 30-60 secs GROUP WARM UP Bike or Row-2-3 mins talking to your besties or daydreaming about CF Games 2018 and Mat Fraser... then 2 rds Plate to OH-10 reps (45#/35#) Band Press-10 reps Band Pull Aparts-15 reps Hanging Hollow rocks-10 reps ----------------------------- Press Complex-4 reps of each Deadlift-4 reps Hangclean high pull-4 reps Clean(high hang)-4 reps Review foot work on Split Jerk Strict Pull Ups or Ring Rows-5-10 reps COOLDOWN Banded Bully-2 mins Standing Forward Fold-4 mins
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