WOD Blog
 | Tue, Apr 3 2018 |  |
 | Happy Birthday: Diana A |
| METCON 4/3/18 | SKILLWORK 4/3/18 | SHRED 4/3/18 | WARM UP 4/3/18 |
METCON 4/3/18
(Time, Rx+, Rx2, Rx3)
Remember 5PM CLASS IS BEING REPLACED TUES/THURS WITH OUR NEW WEIGHTLIFTING WOD!!
For time!
Run-500-400-300-200-100 m
Back Squat-21-15-12-9-6 reps (from rack or floor)
GOAL: Finish under 16 mins CAP at 19 mins
Rx+: 155#/115#-205#/135#-235#/165#-255#/175#-275#/195#
Rx: 135#/95#-155#/115#-205#/135#-235#/165#-255#/175#
Rx2: Stay at 115#/75# you may also sub FS if you like.
Rx3: Sub DB pair Squat-50#/35#
| 1st | 14:23 Rx+ | Taeja Tue, Apr 3, 2018 | | 2nd | 16:35 Rx+ | Melissa D Tue, Apr 3, 2018 | | 3rd | 14:00 Rx | Sarah D Tue, Apr 3, 2018 | | 1st | 16:04 Rx+ | Todd N Tue, Apr 3, 2018 | | 2nd | 17:39 Rx | Seth B Tue, Apr 3, 2018 | | 3rd | 17:46 Rx | Deven D Tue, Apr 3, 2018 |
| Alyssa C | 16:03 Rx | | | Katheryn | 19:00 DNF Rx2 | finished squats after time, 75 #, 80, 85, 90, 95 | | Melissa D | 16:35 Rx+ | | | Saori | 18:43 Rx | | | Katriel-Maria | 19:00 DNF Rx | 1/9 squats done in time cap | | Vince | 16:39 | Modwod: 135#, 155#, 165#, 175#, 185# | | Seth B | 17:39 Rx | Difficult | | Julia Goldst | 15:10 Rx | | | Heidi W | punch pass Rx | 55# clean jerk 55# | | Eric P | 17:47 Rx | | | Deven D | 17:46 Rx | | | Taeja | 14:23 Rx+ | Had 21-15-9 in my head, had to go back and do 3 more at 165 before starting my reps at 175# | | Keith C | 15:36 Rx2 | | | Todd N | 16:04 Rx+ | | | Sarah D | 14:00 Rx | |
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SKILLWORK 4/3/18
(Weight, Rx+, Rx2, Rx3)
EMOM for 4-5 rounds
Min 1: Walking DB Lunge-20 m
Min 2: REST (active rest option of Hip Bridge for 30 secs)
Min 3: Banded Side Shuffle R-10m L-10 m
Min 4: REST (active rest option of Plank for 30 secs during this)
Each round increase in weight on Lunges and Band Resistance if able. We are attempting a 2RM FS Friday. This will be the last super leg intensive day before that.
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SHRED 4/3/18
(Check In)
WARM UP-With a Coach
WORKOUT: Class chooses one of these options
Tabata mods VOTE!
Option 1: 6 rds-30 secs ON 30 secs OFF
Otion 2: 6-rds-45 secs ON 15 secs OFF
Option 3: 12-rds 20 secs ON 10 secs OFF
Rower for distance
REST 1 min
Burpee Pull Up
REST 1 min
Bike
ROMWOD
Lower body.
| Bailey M | Yes | 60 cals on rower, 30 burpees, bike 45 cals |
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WARM UP 4/3/18
(Check In)
FOAM ROLL-Glutes,Quads,Calves,
GROUP WARM UP
3-4 rds
Jog-100 m
Air Squat-5 reps
Banded GM-7 reps
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Monster walks-50 ft
Walking Inchworms-50 ft
Walking Lunges-50 ft w groiner
Side Shuffle-50 ft each side
Praying Pose to Hammy-1 min
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GM-10 reps
Back Squat-10 reps
INDIVIDUAL COOLDOWN
Couch Stretch-2 mins
Pigeon-1 min R/L
Wall Stretch-2 mins
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