WOD Blog
 | Sat, May 6 2017 |  |
 | Happy Birthday: srujana |
| STRENGTH WOD 5/6/17 | PARTNER WOD 5/6/17-5/6/18 | WARM UP 5/5/18 | Other Results |
STRENGTH WOD 5/6/17
(Weight)
A. Snatch Complex (Moderate)
Snatch Pull-1 rep
Snatch-1 rep
Snatch Balance-1 rep
4 rounds 60-75%
B. C&J Complex (Moderate)
Clean Deadlift-1 rep
Hang Squat Clean-1 rep
Push Jerk-1 rep
Split Jerk-1 rep
4 rounds 60-75%
C. Front Squat (Heavy)
5-5-5-5-5
70% up to 85%
| Kevin E | A) wired up to #85. B) worked up to #85 C) 5 rep max @ 170 Rx | | | motau | 45 Rx | Bar. Learn form |
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PARTNER WOD 5/6/17-5/6/18
(Reps, Rx+, Rx2, Rx3)
In teams 3-4 perform
100m Force Push Plate Push (EACH) 90#/60#
100 Darth Maul thruster 95#/65#
1000m Yoda Carry (med ball) 30#/20#
100 cals Tie Fighter Assault Bike
100 Chewbacca CTB's
100 Wookie Wall Balls 20#/14#
100 Han Solo Hand Rel. Push Ups
100 Force Choke Front Squats 95#65#
100 Darth Vader Dead Lifts 275#/185#
GOAL: Sub ??? Defeat Luke Skywalker
Sith Lord (RX): As written
Apprentice (RX2): Plate Push 70#/40#, Thruster 75#/55#, Carry 20#/14#, Wall Balls 14#/10#, Front Squats 75#/55#, 185#/125#
Storm Trooper: See Sith Lord for orders
| Kevin E | 975 Rx2 | Partnered with Court, Karen & Kristen. 20# WB. 75# FS, easy. #175 DL, hard. |
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WARM UP 5/5/18
(Check In)
FOAM ROLL-Traps,Forearms,Lats,Biceps/Triceps-1 min of each muscle group/side
GROUP WARM UP
Row or Bike-2 mins
20-Push Ups (mix hands)
20-Air Squats (mix stance)
10-Ring Rows-10 Pull Ups
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Spiderman to Hammy-30 secs R/L
Pigeon Stretch-30 secs
Thumbs Up-30 secs
Standing Forward Fold for chest and delts-30 secs
COOLDOWN
Anchored T Spine-2 mins
Couch Stretch-2 mins R/L
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