WOD Blog
 | Thu, Apr 20 2017 |  |
| PARTNER WOD 4/20/17 | ABCON 11/1/18 | SHRED 4/20/17-THE BIG CHIPPER | STRENGTH WOD 4/20/17 | WARM UP 4/20/17 | Other Results |
PARTNER WOD 4/20/17
(Reps, Rx+, Rx2, Rx3)
With a 25 min timer running perform
5 alternating rounds EACH of
Crab Walk w Medball or plate-50ft (20#/25#plate for all)
Box Over-10 reps (20'' for all)
Medball/Plate sprint back to partner-50 ft
then
Simultaenous Burden Run w 1 partner holding medball/plate-800 m*
thenn
Assault Bike-100 calories as a team
thennnn
AMRAP I GO U GO style with time remaining of
Clusters-30 reps (135#/95#)
Clusters-30 reps (165#/115#)
Clusters-30 reps (205#/135#)
*You may switch every 100 m
GOAL: Score as total reps from Assault bike on and be the winning team!
Rx+: Sub 30# Ball or 35# plate begin at 165#/115# Cluster
Rx: As written
Rx2: Sub 14#/15# Ball/Plate begin at 115#/75# C&J
Rx3: See coach
| 1st | 123 Rx | Saori Thu, Apr 20, 2017 | | 2nd | 118 Rx | Kristen Od Thu, Apr 20, 2017 | | 3rd | 108 Rx | Taeja Thu, Apr 20, 2017 | | 1st | 133 Rx | Scott Chr Thu, Apr 20, 2017
Steve M Thu, Apr 20, 2017 | | 2nd | 130 Rx | Bob Thu, Apr 20, 2017 | | 3rd | 118 Rx | Joshua B Thu, Apr 20, 2017 |
| Steve M | 133 Rx | Partner: Eric Michels | | Heather R | 80 Rx3 | I like the partner wods! Rach and Alex | | Andrew R | 121 Rx2 | #95 | | Mitchell R | 121 Rx2 | #95 | | Jeremy B | 104 Rx2 | jeremy @ Scott Barlow | | Scott B | 104 Rx2 | w/ Jeremy | | Cherise | 35 | rowed; partner w/ Carolyn (Gimpy and Wheezy) | | Sterling | 111 Rx | | | Saori | 123 Rx | With Chris. He did much more bike than me, because I was so weak on bike. Thx Chris! | | Carolyn | 35 | Cherise I love you!!! 🤣🤣 | | Vince | 100 Rx2 | Got to partnered with Katheryn - WooHoo!!! | | Caitlin | 91 Rx3 | Reed owned the bike. | | Kevin E | 100 Rx2 | partner: Court. didn't prepare a barbell stopped at 24:15. | | Travis J | 97 Rx | | | kennedy j | 97 Rx3 | Body weight crab and step ups | | Scott Chr | 133 Rx | Partner was Heidi Christensen. The best partner! | | Bob | 130 Rx | Went with Katie | | Kaddie | 130 Rx2 | 85lb cluster | | Katheryn | 100 Rx2 | partered with Vince | | Taeja | 108 Rx | partner w/ Jana | | Kristen Od | 118 Rx | with Josh 75# cluster | | Joshua B | 118 Rx | Kristen Oda | | Derek A | 34 Rx2 | | | Shannon | 34 Rx2 | | | Swede | 115 Rx | |
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ABCON 11/1/18
(Time, Rx+, Rx2, Rx3)
ABCON
4 rounds
20-Plate Ups (15#/10#)
20-Toe Touches
20-sec Hollow Body hold
20-Flutterkicks
REST 1 min
| 1st | 10:00dnf Rx+ | Katheryn Thu, Apr 20, 2017 | | 2nd | 10:00 Rx | Carolyn Thu, Apr 20, 2017 | | 3rd | 10:00 DNF | Cherise Thu, Apr 20, 2017 | | 1st | 10:05 DNF Rx | Sterling Thu, Apr 20, 2017 | | 2nd | 10:00 DNF | Vince Thu, Apr 20, 2017 |
| 1st | 10:00dnf Rx+ | Katheryn Thu, Apr 20, 2017 | | 2nd | 10:00 Rx | Carolyn Thu, Apr 20, 2017 | | 3rd | 10:00 DNF | Cherise Thu, Apr 20, 2017 | | 1st | 3Rds Rx | Keith C Thu, Nov 1, 2018 | | 2nd | 10:05 DNF Rx | Sterling Thu, Apr 20, 2017 | | 3rd | 2 rounds | Vince Thu, Nov 1, 2018 |
| Jeremy B | dnf Rx+ | 3 rounds | | Cherise | 10:00 DNF | 3 rounds | | Sterling | 10:05 DNF Rx | 3 rounds | | Carolyn | 10:00 Rx | DNF | | Vince | 10:00 DNF | 3 rounds. MOAR ab work! | | Katheryn | 10:00dnf Rx+ | |
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SHRED 4/20/17-THE BIG CHIPPER
(Time, Rx+, Rx2, Rx3)
WARM UP with BOB
WORKOUT: 25 min AMRAP
'THE BIG CHIPPER'
10-TTB
20-DB Front Rack Lunges
30-KB Swings
40-Air Squat
50-Calorie Row or Bike
10-DB Thrusters
20-Sit Ups
30-DB Snatch
40-Box Jumps
500 m Run
COOLDOWN
Focused on legs and abs
| Belinda | 25:00 | 773 | | Devin D | 25 Rx2 | | | Lance | 25:00 DNF Rx2 | Hanging knee raises. Finished box jumps |
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STRENGTH WOD 4/20/17
(Weight)
Week 3 of 4
A. 6 rounds
Hang Snatch Pull 1 reps+Hang Snatch 1 reps+Snatch Balance-1 reps
65% on up
B. 6 rounds
1 Clean+1 Front Squat+1 Split Jerk
65% on up
C1. RDL-4x8 reps
C2. Hollow Body Hold (hold onto DB's)-4x15 secs
C3. Push Press-4x6
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WARM UP 4/20/17
(Check In)
FOAM ROLL-Calves,Forearms,Shoulders,Quads-30-60 secs per muscle group
GROUP WARM UP
Bike-1-2 mins after foam rolling
--------------------------
2 rounds
Jumping Jacks-10 reps
Jog-100 m
Crab Walk-20 ft
-------------------------
Hollow Body rock or hold-30 sec
Downward Upward Dog-30 secs
Samson Stretch-30 sec R/L
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w barbell before beginning partner wod with partner
use weight listed
Front Squat-3-5 reps
Squat Clean-1-3 reps
Cluster-1-3 reps
COOLDOWN
ABCON then Banded Hip Stretch and Calf smash forearm smash with lacrosse ball.
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