WOD Blog
 | Tue, Apr 11 2017 |  |
| METCON 4/11/17 | STRENGTH WOD 4/10/17 | SKILL WORK 4/11/17 | SHRED 4/11/17 | WARM UP 4/11/17 |
METCON 4/11/17
(Reps, Rx+, Rx2, Rx3)
18 min AMRAP
5-5-5-10-10-10-15-15-15-20 etc.
TTB
Shoulder to Overhead (95#/65#)
Box Overs (24'/20')
GOAL: 250 reps+
Rx+: Jump overs only 24'/20', 135#/95#
Rx: As written
Rx2: KTC, 75#/55# 20' step overs allowed
Rx3: Lateral hops and sit ups
| 1st | 262 Rx | Kristen Od Tue, Apr 11, 2017 | | 2nd | 219 Rx | Sarah G Tue, Apr 11, 2017 | | 3rd | 217 Rx | Josee Tue, Apr 11, 2017 | | 1st | 360 Rx | David P Tue, Apr 11, 2017 | | 2nd | 291 Rx | Deven D Tue, Apr 11, 2017 | | 3rd | 270 Rx | Mitchell D Tue, Apr 11, 2017 |
| Belinda | 135 Rx2 | | | Eric F | 252 Rx | | | Cassidy | 180 Rx2 | 65# STO | | Bill | 178 Rx2 | 95# | | Tracie | 270 | laying TTB 65# step overs | | Cherise | 282 Rx2 | KTC; 65#; step overs | | Scott B | 142 Rx | | | Tom R | 209 Rx2 | | | Sterling | 194 Rx | | | Luis Mu | 185 Rx | | | Mitchell R | 156 Rx | | | Lily Jon | 174 Rx | | | Josee | 217 Rx | | | Kristen Od | 262 Rx | | | Courtney E | 192 Rx2 | | | Caitlin | 195 Rx2 | 45 STO then dropped to 35 on 10s | | David P | 360 Rx | | | Becky g | 160 Rx3 | SIT UPS | | Charlie | 225 Rx2 | I did do 95 STO | | Taeja | 191 Rx | TTB!!!!!!!!!!!!!!!!! Gotta love em! | | Kevin E | 145 Rx2 | 24' jumps | | Sarah G | 219 Rx | got through 9 BO's on 2nd round of 15's | | Jacob W | 210 Rx | | | Mitchell D | 270 Rx | | | Deven D | 291 Rx | | | Janalyn | 195 Rx | |
|
STRENGTH WOD 4/10/17
(Weight)
Week 2 of 4
ON EVERYTHING TRY TO BEAT WHAT YOU DID BY AT LEAST 5# or in total # lifted.
A. 6 rounds
Snatch Pull 2 reps+Snatch 2 reps+OHS 2 reps
@50% on up
B. 6 rounds
(from floor) Push Press 2 reps+Push Jerk 4 reps
@50% on up
C1. Split Squat
3x6 reps per leg
C2. Rollouts-6x10 reps
|
SKILL WORK 4/11/17
(Weight)
5 rds
Min 1: Rope climb-1-3 ascents
Min 2: DB pair Farmers carry-100ft
Min 3: Weighted Side plank 20 secs R/L
Increase in weight on carry and plank but aim for position and tech
| Cassidy | 50 Rx | | | Cherise | 70 Rx | farmer's carry | | Mitchell R | 70 Rx | Farmers carry. | | Lily Jon | 55 Rx | x2 |
|
SHRED 4/11/17
(Rounds, Rx+, Rx2, Rx3)
WARM UP with the Bob
like
Row-300 m
15 push ups mix hands
Plank w rotation or Walking Plank-30 secs
Bike-1 min
Hanging Hollow Rocks
Chest and Lat stretch w uprights
WORKOUT:
AMRAP in 10 min of
Row-500 m
Burpee Over Rower-10 reps
--REST 1 min--
AMRAP in 10 mins of
Bike-1 mile
Pull Ups or Jumping CTB-10 reps
--REST 1 min--
AMRAP in 10 mins of
Single Unders-100 reps
DU-50 reps
Push Ups-10 reps
COOLDOWN:
Focus on shoulders,chest,and calves
|
WARM UP 4/11/17
(Check In)
FOAM ROLL-Lats, Delts, Upper Traps, Forearms,Biceps Triceps and calves use lacrosse ball or soft ball 30-60 secs at least per muscle
GROUP WARM UP
4 min ABCON
Side to side hops-20 secs
Hollow body hold-10 secs
Sit Ups-10 reps
Band Pull aparts and presses-5 reps
---------------------
Down ward Dog and Upward Dog for forearms-1 min
Press Complex-5 reps of each
Rope Rows-5 reps
COOLDOWN
Seated Forward fold-1 min
Stretch Forearms-1 min
Couch Stretch-1 min R/L
|
