WOD Blog
 | Sat, Mar 18 2017 |  |
| STRENGTH WOD 3/18/17 | TEAM METCON 3/18/17 | WARM UP 3/18/17 |
STRENGTH WOD 3/18/17
(Weight)
Week 4 (Heavy) BEAT WHAT YOU DID LAST WEEK!!
A. Snatch
2-2-2-2-2-2-2
@75% on up reset each rep
B. C&J
2-2-2-2-2-2-2
@75% on up reset each rep
C. Snatch Balance(Beginners do OHS)
4-4-4-4-4 @95% on up
D. Clean Pulls or for some Front Squats 80% on up w pause
4-4-4-4-4 @95% on up use straps
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TEAM METCON 3/18/17
(Time, Rx+, Rx2, Rx3)
In a team of 3 perform
Burpee-200 reps
TTB-200 reps
Box Overs-200 reps (24''/20'')
Assault Bike-200 calories
GOAL: As a super team of 3 finish under 27 mins CAP off at 35 mins
Rx+: Add in 30 RMU between each movements
Rx: As written
Rx2: Sub Athletic Burpee, STEP UPS ALLOWED 20'' for all
Rx3: See coach for individual modwod
| Lila | 32:13 Rx | Just me and Kristen 140 reps of each movement | | Julia Goldst | 28:24 Rx | w/ McKenna and Sarah | | Vince | 35:00 dnf Rx2 | Saroi, Katheryn and I got to 170 calories on the bike | | Keith C | 0:00 Rx2 | Did 17.4 188reps |
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WARM UP 3/18/17
(Check In)
FOAM ROLL-Full Body especially Calves,Hamstrings,Quads,Traps
Bike upon arrival for 2-3 mins
GROUP WARM UP
Samson Stretch-20 secs R/L
Hip Bridge-20 secs
Side Plank w hip dips-20 secs R/L
Jumping Jacks-20 secs
Side to side hops-20 secs
Foursquare hops-20 secs
Scissor jumps-20 secs
Hands OH fingers interlaced air squats-20 secs
Burpees-20 secs
Push Ups-20 secs
Jog-200 m
Stationary Inchworms-40 sec
Downward Dog-20 secs
Upward Dog-20 secs
COOLDOWN
Hamstring Stretch-2 mins
Calf Smash and Traps smash-2 mins
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