WOD Blog
 | Thu, Apr 5 2018 |  |
| WARM UP 4/5/18 | TRIPLE THREAT! 4/5/18 | WEIGHTLIFTING WOD AT 5:00PM 4/5/18 | SHRED 4/5/18 |
WARM UP 4/5/18
(Check In)
FOAM ROLL/SMR-Calves,Psoas,Glutes,Lats,Mid back and Upper traps.
GROUP WARM UP
2 rds
Jump Rope SU or DU-30 reps
Jog-200 m
Sit Ups-10 reps
w barbell Hang Powersnatch or Snatch Grip DL-5 reps
3 Strict Pull ups or Ring rows
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Upward Dog/Downward Dog-30 secs
Thumbs Up-20 reps/Breastrokes-10 reps
Twisted Lizard-20 sec R/L
Snatch Grip Row-10 reps
GM-10 reps
INDIVIDUAL COOLDOWN
Band OH Stretch-2 mins R/L
Banded Hamstring Stretch-2 mins R/L
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TRIPLE THREAT! 4/5/18
(Time, Rx+, Rx2, Rx3)
For time!
6 mins to finish
'ISABEL'
rest with any time remaining then
10 mins to finish
'ANNIE'
rest with any time remaining then
14 mins to finish
'HELEN'
Coaches: See additional tabs for friday on details of each and mods for each.
GOAL: Finish all 3 under 23 mins do not factor in rest between benchmarks. SCORE: As total MM:SS
example:
Coach Unicorn Dragon
ISABEL 4:00 rx
ANNIE: 5:59 rx
HELEN: 11:30 rx
Total time=21:29 Rx
Rx+: Perform all 3 as Rx+ click this
Rx: Perform all 3 as Rx click this
Rx2: Perform at least 2 as Rx click this
Rx3: Modded all or some of them score here.
| 1st | 21:52 Rx | Taeja Thu, Apr 5, 2018 | | 2nd | 30:00 DNF Rx | Katriel-Maria Thu, Apr 5, 2018 | | 3rd | 30:00 DNF Rx2 | Alyssa C Thu, Apr 5, 2018 | | 1st | 18:18 Rx | Christopher T Thu, Apr 5, 2018 | | 2nd | 18:40 Rx | Seth B Thu, Apr 5, 2018 | | 3rd | 20:35 Rx | Scott Chr Thu, Apr 5, 2018 |
| Steve M | 27:27 Rx | | | Christopher T | 18:18 Rx | | | Alyssa C | 30:00 DNF Rx2 | rx Isabel: 6:27, rx Annie: 15:58, rx2 helen: finished 3rd round of KB (35#) | | Bill | DNF Rx2 | | | Katriel-Maria | 30:00 DNF Rx | Isabel 3:58 Annie 7:03 Helen 17:12 | | Seth B | 18:40 Rx | Isabel 2:11 Annie 6:18 Helen 10:10 fussin Helen | | Todd N | 23:30 Rx | | | Derra | 32:06 Rx2 | Isabel rx2 65# 4:19, Annie rx 13:21, Helen rx2 plate to OH 14:27 | | Scott Chr | 20:35 Rx | 3:08 Isabel, 7:29 Annie, 9:58 Helen | | Deven D | 22:56 Rx | | | Robson | 21:42 Rx | 3:20 Isabel, 5:48 Annie, 12:34 Helen | | Taeja | 21:52 Rx | Isabel- 2:00, Annie-6:55, Helen-12:57; enjoy the W now Hobbs, im comin for ya !! | | Vince | 23:58 | ModWod: Isabel: 2:52 @ 75#, Annie 8:31, Helen 12:34 @35# all else RX | | Keith C | 28:26 Rx2 | |
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WEIGHTLIFTING WOD AT 5:00PM 4/5/18
(Weight)
WARM UP-General full body 3-5 mins before group warm up
of Machine,Jump Rope,Carry,Lunges,Burpee,Jumping jack any combo
PVC OHS-10 reps
PVC Passthroughs w reverse grip-10 reps
Hip Rotations-20 R/L
Pressing Snatch Balance-7 reps
Emily says holding different positions of Snatch w Barbell
A. Snatch Complex
2-1st pulls w pause above knee
2-Hang Snatch high pulls from mid thigh
1-High Hang Snatch
Begin at 40% of 1RM and build up to heaviest complex within 7 sets. You may use straps
B. Snatch balance(from Rack or floor for advanced)
3-3-3-3-3-3
1-2 sec hold in bottom for each.
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SHRED 4/5/18
(Check In)
WARM UP with TODD OR SETH
WORKOUT: 24 min AMRAP
Dball carry or Farmers carry-60 m (go heavy)
Double Unders-50 reps
Overhead Single arm DB Carry-40 m (switch arms at 20 m)
Mtn. Climbers-30 reps
DB Single arm STO-20 reps
TTB-10 reps
ROMWOD
Upper body
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