WOD Blog
 | Sat, Apr 29 2017 |  |
| STRENGTH WOD 4/29/17 | PARTNER WOD 4/29/17 | Other Results |
STRENGTH WOD 4/29/17
(Weight)
Week 4 of 4
BEAT WHAT YOU DID LAST WEEK! IF BROGAN GIVES THE GO AHEAD DROP TO SINGLES FOR MAX SNATCH AND SPLIT JERK
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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PARTNER WOD 4/29/17
(Time, Rx+, Rx2, Rx3)
In teams of 2 perform
800m Run
60TTB
60 KB Swing (53#/35#)
60 Box Jump Overs
Rest 3 Minutes
24-18-12-6 Reps
Cal Bike
Power Snatches (115/75)
Front Squats (115/75)
Rest 3 Minutes
2000M Row
100 Burpees
Rest 3 Minutes
Goal: Finish under 32 min, Cap at 40 min
Partition reps as desired. Only 1 person working at a time, even on the run.
| 1st | 35:55 Rx | Julia Goldst Sat, Apr 29, 2017 | | 2nd | 35:00 DNF Rx2 | Belinda Sat, Apr 29, 2017 | | 1st | 36:01 Rx | Brandon He Sat, Apr 29, 2017 | | 2nd | 39:30 Rx | Scott Chr Sat, Apr 29, 2017 | | 3rd | 40:00 DNF Rx2 | Kevin E Sat, Apr 29, 2017 |
| Julia Goldst | 35:55 Rx | w/ Six Pack Sarah | | Belinda | 35:00 DNF Rx2 | | | Brandon He | 36:01 Rx | | | Jonathan A | 40:00 DNF Rx3 | 1800m Row. Finished other 2 workouts | | Kevin E | 40:00 DNF Rx2 | partner: court. order: 1,3,2. got through 24 set round. full box overs. | | Scott Chr | 39:30 Rx | |
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| Julia Goldst | 1 STRONGEST LOSER 8(OPTIONAL WORKOUT) | Yes | One mile time trial: 7:04 | | Carolyn | 1 STRONGEST LOSER 8(OPTIONAL WORKOUT) | Yes | Lunges, inch worms with squats, banded half squat side steps, banded squats, banded side leg lifts, planks, side planks 😅 | | Derek A | 1 STRONGEST LOSER 8(OPTIONAL WORKOUT) | Yes | Football 2 hours | | Jeremy B | 1 STRONGEST LOSER 8(OPTIONAL WORKOUT) | Yes | 3 rds of 8's, Bbell curl, close grip bench, alt Db curls, pulll over to press | | Devin D | 1 STRONGEST LOSER 8(OPTIONAL WORKOUT) | Yes | hiked Y mountain 2hrs total | | motau | 1 STRONGEST LOSER 8(OPTIONAL WORKOUT) | Yes | |
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