WOD Blog
 | Mon, Apr 9 2018 |  |
| METCON 4/9/18 | WEIGHTLIFTING 4/9/18 | WARM UP 4/9/18 | SHRED 4/9/18 |
METCON 4/9/18
(Time, Rx+, Rx2, Rx3)
EMOM for 9 mins of
Wallball-10 reps (20#/10’-14#/9’)
Burpee-5 reps
then immediately at 9 min mark
perform
60-Wallballs (20#/10'-14#/9')
30-Burpees
for time!
GOAL: Finish under 14 mins CAP at 16 mins
Rx+: 30#/20#-10', For EMOM perform 12 and 6 Burpees
Rx: As written
Rx2: 14#/10'-10#/9' For EMOM perform 8 Wallballs and 4 Burpees
Rx3: See coach for further mods
| 1st | 13:27 Rx | Sarah D Mon, Apr 9, 2018 | | 2nd | 13:55 Rx | Melissa D Mon, Apr 9, 2018 | | 3rd | 13:56 Rx | Taeja Mon, Apr 9, 2018 | | 1st | 13:42 Rx | Robson Mon, Apr 9, 2018 | | 2nd | 13:48 Rx | Scott Chr Mon, Apr 9, 2018 | | 3rd | 13:50 Rx | Seth B Mon, Apr 9, 2018 |
| Scott Chr | 13:48 Rx | | | Alyssa C | 15:55 Rx | | | Derek A | 16:00 Rx2 | 10 burpee left | | Scott B | 16:00 Rx | | | Cherise | 16:00 DNF Rx2 | | | Luis Mu | 13:57 Rx | | | Katheryn | 14:27 Rx3 | pushball 10#, regular burpees | | Melissa D | 13:55 Rx | | | Bill | 16:00 DNF Rx2 | Short by 8 burpees | | Vince | 15:32 Rx | Bad wallball form | | Saori | 16:00 DNF Rx | 19 burpees. dead, lol | | Seth B | 13:50 Rx | | | Julia Goldst | 14:48 Rx | | | Zach Sk | DNF Rx2 | RX for 2 rounds then rx2, 3 burpees | | Brad Le | 14:40 Rx | | | Megan A | DNF | #14 Push press had 7 burpees left | | Rachel T | 16:00 Rx | DNF had 10 burpees left... 😂 freakin wall balls!!! | | Scott W | dnf Rx | hammy? | | Keith C | 16:00 | DNF | | Robson | 13:42 Rx | | | Taeja | 13:56 Rx | first 5 rounds RX+ (i now know how Julia feels smh, literally jumping to hit the blue dot). | | Charles G | 14:44 Rx | | | Sarah D | 13:27 Rx | | | Kristen Od | 14:39 Rx2 | |
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WEIGHTLIFTING 4/9/18
(Weight)
Week 1 (Conjugated reps and squat)
20 mins to work up to a
3RM-Back Squat
then with any time left
50-Stationary Lunges or Pistols*
*you determine the number of sets to get to 3RM and to reach 50 reps on lunges or pistols you may stay at the same weight or increase for lunges and pistols.
| 1st | 205 Rx | Cherise Mon, Apr 9, 2018
Alyssa C Mon, Apr 9, 2018 | | 2nd | 200 Rx | Rachel T Mon, Apr 9, 2018 | | 3rd | 185 Rx | Saori Mon, Apr 9, 2018
Katriel-Maria Mon, Apr 9, 2018 | | 1st | 385 Rx | Todd N Mon, Apr 9, 2018 | | 2nd | 365 Rx | Brad Le Mon, Apr 9, 2018 | | 3rd | 335 Rx | Charles G Mon, Apr 9, 2018
Cory W Mon, Apr 9, 2018 |
| Scott Chr | 367 | Subbed deadlifts... | | Steven A | 325 Rx | x3 | | Alyssa C | 205 Rx | | | Derek A | 215 Rx | Stopped at 215, leg started to hurt | | Scott B | 255 Rx | | | Cherise | 205 Rx | | | Bill | 225 Rx | | | Vince | 205 Rx | | | Cory W | 335 Rx | | | Katriel-Maria | 185 Rx | | | Seth B | 330 Rx | Knees went in on 3rd so stopped 50 lunges up to 40#DBs | | Zach Sk | 245 Rx | PR | | Brad Le | 365 Rx | | | Megan A | #155 Rx | hip thrusters and #40 step-ups | | Rachel T | 200 Rx | For 3 didn’t feel super strong today but I’ll take it! | | Todd N | 385 Rx | | | Keith C | 205 Rx | | | Charles G | 335 Rx | Weighted Lunge 135 | | Taeja | 60 Rx | 6 rounds - 10 pistols alt., 20 DUs (week 1 of 4, weighted pistol progression) | | Deven D | 330 Rx | | | Saori | 185 Rx | | | Joshua B | 305 Rx | | | Kristen Od | 135 Rx | |
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WARM UP 4/9/18
(Check In)
FOAM ROLL-Calves,Quads,Hamstrings,Glutes,Chest30-60 secs
GROUP WARM UP
AMWAP in 5 mins of
Burpee-3 reps
Wallballs-5 reps
Hip Rotations-10 R/L
Machine-10/7 calories
--------------------------
Praying Pose-30 secs
Spiderman to hammy-30 secs R/L
Reverse Shoulders-30 secs
--------------------------
Back Squat-10 reps
Back Squat-5 reps 95#/65#
Back Squat-3 reps 115-135#/85-95#
COOLDOWN
Couch Stretch-2 mins R/L
Wall Stretch-2 mins R/L
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SHRED 4/9/18
(Check In)
WARM UP with TODD or SETH
WORKOUT: Work to rest
7 mins to
Row or Ski Erg-1500/1200 m
REST with time left
7 mins to
Run 1200m more experienced Run 1 mile.
REST with time left
7 mins to
Bike-3 miles/2.5 miles
REST with time left
7 mins to
Burpee Box Over-AMRAP
Coach modify up or down for each athlete if needed. Looking for 1-2 mins of rest only between movements
ROMWOD
Upper body
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