Wednesday, 9/13/2017

09/13/2017 - WOD

Score Type:: Total Weight

Level 3
Back Squat:
Build to a Heavy Single
then...
10reps @ 80%
1rep @ 95%
20reps @ 70%
1rep @ 90%
30reps @ 60%
*Base percentages off the Heavy Single*
*The goal is to perform each set unbroken*
*Rest b/t sets as needed*

Level 2
Back Squat:
Build to a Heavy Single
then...
10reps @ 80%
1rep @ 95%
20reps @ 70%
1rep @ 90%
30reps @ 60%
*Base percentages off the Heavy Single*
*The goal is to perform each set unbroken*
*Rest b/t sets as needed*

Level 1
Back Squat:
Build to a Heavy Single
then...
10reps @ 80%
1rep @ 95%
20reps @ 70%
1rep @ 90%
30reps @ 60%
*Base percentages off the Heavy Single*
*The goal is to perform each set unbroken*
*Rest b/t sets as needed*
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2:00 Minutes Each:
Coach Stretch (R/L)
Pigeon (R/L)
Pancake Split
#1 (Mid-Line)
20 GHD Sit Ups
10 Strict Toe to bar
20 Hip Extensions
Recommended: Tuesday or Thursday (Twice)
#2 Strength:
10sets:
2 Clean Pulls
1 Power Clean
1 Squat Clean
*Build to your heaviest set*
Recommended: Monday or Wednesday
#3 Met-Con:
7 Rounds:
2min. Clock:
Row 20 Calories

Comments

Henry Chen

Henry Chen 2 months ago / Reply

09/13/2017 - WOD: 335 lbs
Notes: 335, 315, 300 270, 235, 200

John Zarnoch

John Zarnoch 2 months ago / Reply

09/13/2017 - WOD: 235 lbs

Samantha Zetlin

Samantha Zetlin 2 months ago / Reply

09/13/2017 - WOD: 205 lbs

Ben Knapton

Ben Knapton 2 months ago / Reply

09/13/2017 - WOD: 160 lbs
Notes: strict press

Allison Wulff 2 months ago / Reply

09/13/2017 - WOD: 125 lbs
Notes: all sets unbroken

Erin Hanley

Erin Hanley 2 months ago / Reply

09/13/2017 - WOD: 120 lbs
Notes: 95, 110, 80, 105, 65

Philippe Bun

Philippe Bun 2 months ago / Reply

09/13/2017 - WOD: 195 lbs
Notes: Mac was 195lbs 30reps was 115

J Ho

J Ho 2 months ago / Reply

09/13/2017 - WOD: 180 lbs
Notes: 10 @ 140, 1 @ 165, 20 @ 120, 1@ 155, 30 @ 105

Carlos Bolanos 2 months ago / Reply

09/13/2017 - WOD: 275 lbs
Notes: 275 1rm 165 30rm unbroken

Sarah Wakeman

Sarah Wakeman 2 months ago / Reply

09/13/2017 - WOD: 235 lbs
Notes: 10# PR! 185x10 220x1 165x20 210x1 140x30

Erikka Moreno

Erikka Moreno 2 months ago / Reply

09/13/2017 - WOD: 225 lbs

Will Federspiel 2 months ago / Reply

09/13/2017 - WOD: 215 lbs
Notes: 10 @ 80 1@205 20@150 1@195 30@130

Will Federspiel 2 months ago / Reply

09/13/2017 - WOD: 215 lbs
Notes: 10 @ 80 1@205 20@150 1@195 30@130

Thomas Piacentini 2 months, 1 week ago / Reply

09/13/2017 - WOD: 1 lbs
Notes: 21/18/15/12/9/6/3 pull-up and 45# dub snatch-6:24

Joe Fruci

Joe Fruci 2 months, 1 week ago / Reply

09/13/2017 - WOD: 345 lbs
Notes: 275x10 325x1 245x20 305x1 205x30

Shelby Kreienberg

Shelby Kreienberg 2 months, 1 week ago / Reply

09/13/2017 - WOD: 160 lbs
Notes: 1RM 160 80% 125 95% 150 70% 110 90% 140 60% 95

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