WOD Blog
 | Tue, Apr 25 2017 |  |
| METCON 4/25/17 | SKILL WORK 4/25/17 | STRENGTH WOD 4/25/17 | WARM UP 4/25/17 | SHRED 4/25/17 | Other Results |
METCON 4/25/17
(Reps, Rx+, Rx2, Rx3)
21 min AMRAP
15-Burpee Box Jump Overs (24''/20'')
21-Hangpowercleans (95#/65#)
27-TTB
33-Calorie Row OR Bike
39-Sit Up
45-Double Unders OR Lateral hops
GOAL: 360 reps+
Rx+: 30''/24'', 115#/75# Sub KTE
Rx: As written
Rx2: Regular Burpee, 75#/55#, KTC
Rx3: Athletic Burpees, Russian Swing 53#/35#, KTC
| 1st | 387 Rx | Kristen Od Tue, Apr 25, 2017 | | 2nd | 381 Rx | Madeline Tue, Apr 25, 2017 | | 3rd | 328 Rx | Saori Tue, Apr 25, 2017 | | 1st | 372 Rx+ | Bob Tue, Apr 25, 2017 | | 2nd | 424 Rx | Eric F Tue, Apr 25, 2017 | | 3rd | 421 Rx | Charles G Tue, Apr 25, 2017 |
| Jeremy B | 11:44 Rx2 | I'm a dumb A. At a hotel and thought it was for time not AMRAP.. can't read :0/ | | Bob | 372 Rx+ | | | Steve M | 376 Rx | | | Eric M | 397 Rx | | | motau | 360 Rx3 | | | Sarah G | 280 Rx | TTB kicked my butt - something I'm gonna work on improving :) | | Madeline | 381 Rx | | | Daniel Ol | 258 Rx | | | Heikoti | 243 Rx | KTC | | Spencer Da | 310 Rx2 | +Box over burp | | Belinda | 245 Rx2 | | | Eric F | 424 Rx | | | Bill | 276 Rx2 | w/95# PC | | Sterling | 221 Rx | Subbed plank for sit-ups. I sucked at double-unders today. | | Justin S | 276 Rx | | | Luis Mu | 232 Rx | | | Kalani | 296 Rx | | | Katheryn | 246 Rx2 | | | Cherise | 207 Rx2 | Rx except KTC | | Vince | 314 Rx2 | hang high pulls @ 75# | | Carolyn | 195 Rx2 | Stopped to put weight on bar and get my jump rope 🙄 | | Saori | 328 Rx | | | Rachel T | 315 Rx | | | Seth B | 377 | Scaled to Bike 45 cals instead of DUs | | Caitlin | 201 Rx3 | 45 lbs | | Josee | 267 Rx | | | Mark Mic | 306 Rx | | | Tracie | 266 | RX except step overs and KTC | | Charles G | 421 Rx | | | Becky g | 160 Rx3 | | | Kristen Od | 387 Rx | | | Janalyn | 269 Rx | | | Jacob W | 225 Rx | | | Scott Chr | 393 Rx | | | Taeja | 311 Rx | most TTB I've ever done!! YAY!!!! Getting better | | Robson | 387 Rx | | | Deven D | 385 Rx | | | kennedy j | 237 Rx2 | box step over ktc | | Travis J | 327 Rx2 | 75lb bar and knee to chest, 20' box | | Joshua B | 368 Rx | | | MANAGER | 267 Rx2 | burpees suck | | Spencer Ch | 372 Rx | | | Courtney E | 266 Rx2 | everything Rx except KTC | | YoungChol | 215 Rx | Knee to chest | | Swede | 360 Rx | |
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SKILL WORK 4/25/17
(Weight)
Spend first 10-15 mins of class
KB or DB Windmill-5 reps
*Aim to for full ROM(being able to touch floor without knee bend or break of midline) before increasing in weight.
| 1st | 53 Rx | Belinda Tue, Apr 25, 2017 | | 2nd | 44 Rx | Rachel T Tue, Apr 25, 2017 | | 3rd | 30 Rx | Saori Tue, Apr 25, 2017 | | 1st | 53 Rx | Heikoti Tue, Apr 25, 2017 | | 2nd | #44 Rx | Eric M Tue, Apr 25, 2017 | | 3rd | 35 Rx | Jacob W Tue, Apr 25, 2017 |
| Eric M | #44 Rx | | | Heikoti | 53 Rx | | | motau | 25 Rx | | | Belinda | 53 Rx | 2 | | Katheryn | 20 Rx | | | Cherise | 5 Rx | ;-P | | Carolyn | 20 and 26 Rx | | | Saori | 30 Rx | 3/side | | Rachel T | 44 Rx | | | Jacob W | 35 Rx | | | Vince | 30 reps Rx | Body wieght only |
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STRENGTH WOD 4/25/17
(Weight)
Week 4 of 4
BEAT WHAT YOU DID LAST WEEK!
A. 6 rounds
Snatch Pull 1 reps+Snatch 1 rep+Snatch Balance-1 rep
@60% on up
B. 6 rounds
(from floor) Push Press 1 reps+Push Jerk 2 reps
@60% on up
C1. Weighted Step Ups (20''/18'')
3x6 reps per leg
C2. Strict TTB or GHD Sit Ups to parallel-6x10 reps
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WARM UP 4/25/17
(Check In)
FOAM ROLL-Hip Flexors, Lats, Mid Back,Upper Traps,Forearms- stretch and use baseball or lacrosse ball for smaller muscle groups.
GROUP WARM UP
2-3 rds
Jump Rope-20 secs
Mtn. Climbers-20 secs
Burpee-20 secs
Kb Swing or DB russian Swing-20 secs
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Samson Stretch-30 secs R/L
Forward fold-30 secs
Upward Dog-30 secs
Weighted Side Plank-20 secs R/L
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Begin practice of KB Windmill
COOLDOWN
Scorpion Stretch-2 mins R/L
Calf and Forearm Smash-2 mins each
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SHRED 4/25/17
(Rounds, Rx+, Rx2, Rx3)
WARM UP-With the Bob
WORKOUT: Triple Death by
E3MO3M for as long as possible.
Pushball-20 reps
Jump CTB Pull Up-20 reps
Plate Push-20 m
Adjust reps/distance for first round to take 2:00 mins. Begin killing off people at 20 min mark.
Note-Coach Bob not 'literally' kill them
COOLDOWN:
Focused on Delts Lats and Calves
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