 | 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 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 | 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 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 | 80 Rx | | | Vince | 96 Rx3 | 35# DB pair | | Ryan P | 55 Rx2 | | | Corin | 58 Rx3 | 75 lbs | | Andrew R | 66 Rx | 135 | | Keith | 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
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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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