WOD Blog
 | Sat, Apr 22 2017 |  |
 | Happy Birthday: Becky C |
| METCON 4/22/17 | STRENGTH WOD 4/22/17 | WARM UP 4/22/17 | Other Results |
METCON 4/22/17
(Reps, Rx+, Rx2, Rx3)
3 rounds for MAX reps of
3 min AMRAP
Wallball-12 reps(20#/10'-14#/9')
TTB-8 reps
--REST 1 min--
3 min AMRAP
Thruster-12 reps (75#/55#)
Lateral Burpee-8 reps
--REST 1 min--
3 min AMRAP
Rower-12 calories
Stationary DB Lunges-8 reps (35#/20# pair)
--REST 1 min--
GOAL: 350 reps+
Rx+: Sub 30#/10'-20#/9', 95#/65#, 50#/35# Pair
Rx: As written
Rx2: 14#/10'-10#/9', 45#/35#, Bodyweight lunges, Sit Ups
Rx3: See coach for further scaling
| 1st | 461 Rx | Julia Goldst Sat, Apr 22, 2017 | | 2nd | 434 Rx | Sarah D Sat, Apr 22, 2017 | | 3rd | 409 Rx | Sarah G Sat, Apr 22, 2017 | | 1st | 421 Rx | Scott Chr Sat, Apr 22, 2017 | | 2nd | 386 Rx | Robson Sat, Apr 22, 2017 | | 3rd | 372 Rx | Andrew R Sat, Apr 22, 2017 |
| Kristen Od | 342 Rx | | | kennedy j | 317 Rx2 | sit ups and 35 thruster | | Robson | 386 Rx | | | Kevin E | 309 Rx2 | 20# lunges. KTC | | Travis J | 376 Rx2 | 45 bar 20lb db lung | | Joshua B | 364 Rx | | | motau | 180 Rx3 | | | Julia Goldst | 461 Rx | | | Sarah G | 409 Rx | | | Sarah D | 434 Rx | | | Janalyn | 309 Rx | 25# DB's | | Andrew R | 372 Rx | | | Scott Chr | 421 Rx | |
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STRENGTH WOD 4/22/17
(Weight)
Week 3 of 4
A. 6 rounds
Snatch Deadlift-1 rep+Snatch 1 rep
75%+
B. 6 rounds
From rack Front Squat 1 rep+1 Split Jerk
75%+
C1. Close Grip Bench Press 4x6
C2. DB Row 4x6 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 4/22/17
(Check In)
FOAM ROLL-full body especially quads,Upper traps,glutes
GROUP WARM UP
Row-500 m or Bike 1 mile upon arrival
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3 rounds
10 Band GM
10 KTC or TTB or KTE
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Walking Lunges-50 ft
Band Pass throughs-30 secs
Spiderman to Hammy-30 secs R/L
Samson Stretch-30 secs R/L
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w barbell
Bent Over Row-10 reps
GM-10 reps
3 position clean-3 reps
Press complex-3 reps
C&J-3 reps
INDIVIDUAL COOLDOWN
Couch Stretch-2 mins R/L
Wall Stretch-2 mins
Lat stretch using wall-2 mins
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