WOD Blog
 | Sat, Mar 25 2017 |  |
| METCON 3/25/17 | STRENGTH WOD 3/25/17 | WARM UP 1/12/17. | Other Results |
METCON 3/25/17
(Reps, Rx+, Rx2, Rx3)
5 rounds for MAX reps of
1 min-Box Jumps or Step Ups (24''/20'')
1 min-HR Push Ups
1 min-TTB
1 min-Assault Bike
1 min-DB Alternating Snatch (55#/35#)
REST 1 min
GOAL: Complete over 380 reps+
Rx+: Sub Ring Dips from high, 30''/24'', 70#/50#
Rx: As written
Rx2: Sub KTC, 35#/20#
Rx3: See coach for MODWOD
| 1st | 452 Rx | Julia Goldst Sat, Mar 25, 2017 | | 2nd | 445 Rx | Rachel T Sat, Mar 25, 2017 | | 3rd | 407 Rx | Lila Sat, Mar 25, 2017 | | 1st | 357 Rx2 | Wade Sat, Mar 25, 2017 | | 2nd | 333 Rx2 | Kevin E Sat, Mar 25, 2017 | | 3rd | Did 17.5 Rx2 | Keith C Sat, Mar 25, 2017 |
| Wade | 357 Rx2 | 1st time back in 12 years | | Julia Goldst | 452 Rx | | | Anna H | 365 Rx2 | | | Courtney E | 383 Rx2 | knee HR pushups | | Lila | 407 Rx | | | Janalyn | 299 Rx | | | Keith C | Did 17.5 Rx2 | 11:06 | | Rachel T | 445 Rx | | | Kevin E | 333 Rx2 | | | Kristen Od | 340 Rx | |
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STRENGTH WOD 3/25/17
(Weight)
Week 5 (Heavy/deload) WE MAX OUT THURSDAY!!!!
A. Snatch
1-1-1-1-1-1-1-1-1
@90% hit 2-5 singles
B. C&J
1-1-1-1-1-1-1-1-1
@90% hit 2-5 singles
C. Snatch Balance(Beginners do OHS)
2-2-2-2-2-2 @100%
D. Clean Pulls or for some Front Squats 80% on up w pause
2-2-2-2-2-2 @100%
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WARM UP 1/12/17.
(Check In)
FOAM ROLL-Full body especially sore areas 1-2 mins
GROUP WARM UP
Upon arrival or after Foam rolling
Jog-500 m-Bike 1/2 mile and Row-500m
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Then as group
Wall squats-10-15 reps
Mtn Climbers-30 reps
Plank-15 secs
Push up w scap retractions-15 secs
Dynamic Plank-15 secs
Samson Stretch-30 secs R/L
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Thumbs Up-15 reps
Band Face Pull pulls and pull downs-10
Hanging Hollow Rocks-30 secs
Strict Pull Ups-5-10 reps
INDIVIDUAL COOLDOWN
Puppy Pose-1 min
Couch Stretch-1 min R/L
Seated Forward lean-1 min R/L
Shoulder Stretch-1 min R/L
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