WOD Blog
 | Sat, Apr 8 2017 |  |
 | Happy Birthday: Sandra D |
| METCON 4/8/17 | STRENGTH WOD 4/8/17 | WARM UP 4/8/17 |
METCON 4/8/17
(Rounds, Rx2, Rx3)
Double Death by partner style!
10-Bar Facing Burpee (This can be simultaneous over same bar)
10-Powercleans (135#/95#)
10-TTB
GOAL/SCORING: Score as rounds+reps
With a partner cycle through these 3 movements and reps every 2 mins for as long as possible both can be doing movements at the same time but only 1 barbell PER TEAM! At 18 mins coach will add in 1 rep of each until only one team is left alive!
Rx: As written
Rx2: Sub Sit Ups and deadlift 135#/95#
Rx3: Sub Sit Ups and KB swing 53#/35#
| Kevin E | 16+42 Rx2 | partner: Travis | | Josee | 16 + 49 Rx2 | Kristen! | | Courtney E | 15+47 Rx2 | | | Julia Goldst | 20+56 Rx | w/ Kyra |
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STRENGTH WOD 4/8/17
(Weight)
Week 1 of 4
A. 6 rounds
Snatch Deadlift-3 reps+Snatch 1 rep
B. 6 rounds
From rack Front Squat 3 reps+Jerk
C1. Close Grip Bench Press 5x8
C2. DB Row 5x8 per side
OR Individual Accessory work
4 week linear progression all days moderate-heavy. Separating C&J and working position and pull strength on snatch no powers.
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WARM UP 4/8/17
(Check In)
FOAM ROLL-Forearms,Lats,Chest,Mid Back and upper traps use lacrosse ball or softballs for smaller muscle groups. 1-2 mins of each
GROUP WARM UP
Every 2 mins for 4 rounds
Jumping Jacks-20 reps
Burpee-5 reps
Russian Swing or GM-10 reps(use clean starting and catch stance)
with any time left until next round hold different styles of planks ( coach will call them out)
then
Downward Dog-30 secs
Modified Hurdlers Stretch-30 secs
Scorpion Stretch or Seated Forward fold w arms behind-30 secs R/L
w partner warm up powerclean w light barbell
5-deadlift
5-clean grip rows
5-powerclean
COOLDOWN
Downward Dog-1 min R/L
Modified Hurdlers Stretch-1 min R/L
Seated Forward fold w arms behind-1 min R/L
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