WOD Blog
 | Fri, Apr 6 2018 |  |
| METCON 4/6/18 | WEIGHLIFTING 4/6/18 | SHRED 4/6/18 | WARM UP 4/6/18 | Other Results |
METCON 4/6/18
(Reps, Rx+, Rx2, Rx3)
AMRAP in 12 mins of
6-Cluster-(115#/75#)
6-Lateral Burpee
12-Deadlift-(205#/135#)
6-Lateral Burpee
GOAL: 110 reps+
(Use two barbells hopping over both for 6 reps)
Rx+: 135#/95#, 235#/165#
Rx: As written
Rx2: 95#/65#, 155#/105#
Rx3: 75#/55#, 115#/75#
| 1st | 123 Rx+ | Melissa D Fri, Apr 6, 2018 | | 2nd | 148 Rx | Julia Goldst Fri, Apr 6, 2018 | | 3rd | 116 Rx | Rachel T Fri, Apr 6, 2018 | | 1st | 150 Rx | Christopher T Fri, Apr 6, 2018
Seth B Fri, Apr 6, 2018 | | 2nd | 114 Rx | Eric M Fri, Apr 6, 2018 | | 3rd | 97 Rx | Joshua B Fri, Apr 6, 2018 |
| Steve M | 93 Rx | | | Alyssa C | 99 Rx | | | Derek A | 80 Rx2 | Did rx weights. But did clean with push press, leg hurts for squats | | Cherise | 71 Rx | | | Vince | 104 Rx2 | | | Melissa D | 123 Rx+ | | | Bill | 92 Rx2 | modwod: 205#DL | | Seth B | 150 Rx | Tied Chris no time for cluster | | Christopher T | 150 Rx | | | Julia Goldst | 148 Rx | | | Eric M | 114 Rx | | | Megan A | 108 Rx2 | | | Joshua B | 97 Rx | | | Rachel T | 116 Rx | |
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WEIGHLIFTING 4/6/18
(Weight)
Week 5
Push press/Front Squat Waves
1-2-1-2-1-2-1-2-1-2
1's begin at 80% of best Push Press
2's begin at 75% of best Front Squat
Increase in weight on both, regular tempo Push press AND Front Squat
| 1st | 100/105 Rx | Katheryn Fri, Apr 6, 2018 | | 2nd | 125/135 Rx | Megan A Fri, Apr 6, 2018 | | 3rd | 130/170 Rx | Cherise Fri, Apr 6, 2018 | | 1st | 242/286 Rx | Seth B Fri, Apr 6, 2018 | | 2nd | 170/215 Rx | Bill Fri, Apr 6, 2018 | | 3rd | 225lb Push Press 255lb Front Squat Rx | Joshua B Fri, Apr 6, 2018 |
| Alyssa C | 120/175 Rx | 120# push press, 175# front squatx2 | | Derek A | 190/175 Rx | PR of press, stayed at 175 for hurt leg. | | Cherise | 130/170 Rx | | | Katheryn | 100/105 Rx | belt squats, PP pr | | Bill | 170/215 Rx | PR on both PP & FS | | Melissa D | 185 Rx | 125# push press | | Seth B | 242/286 Rx | Kept missing 250# Push Press.. | | Julia Goldst | 190 | Just front squat no push press | | Megan A | 125/135 Rx | | | Eric M | 205 PP/ 225 FS Rx | | | Joshua B | 225lb Push Press 255lb Front Squat Rx | | | Rachel T | 135 195 Rx | Focused on front squat #195 #10PR |
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SHRED 4/6/18
(Check In)
WARM UP with TODD or SETH
WORKOUT: In a team or as a Ronin perform
AMRAP in 8 mins of
Air Squats-60 reps
Deadlift-60 reps
Row- Max cals
---REST 2 mins---
AMRAP in 8 mins of
Wallballs-50 reps
KB SDHP-50 reps (70#/53)
Bike-Max cals
---REST 2 mins---
AMRAP in 8 mins of
DB Thrusters-40 reps
DB Clean-40 reps
Box Overs-Max reps
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WARM UP 4/6/18
(Check In)
FOAM ROLL-Quads,Lats,Delts,Calves
GROUP WARM UP
3-4 rds
Band GM-5 reps
Air Squats-5 reps
1 Burpee + Jumping Jacks-5 reps
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Sexy Chris-30 secs
Pigeon Stretch-30 secs R/L
Standing Forward Fold-30 secs
Hip Rotations-20 R/L
Donkey Kicks-20 reps
Praying Pose to hammy-30 secs
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Front Squat
Push Press
Cluster
5-7 of each
INDIVIDUAL COOLDOWN
Couch Stretch-2 mins
Wall Stretch-2 mins
Reverse Shoulders-2 mins
Planned: Fri,Apr6,2018 Fri,Mar30,2018 Thu,Mar22,2018 Wed,Mar14,2018 Wed,Mar7,2018
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