WOD Blog
 | Thu, Apr 26 2018 |  |
| METCON 4/26/18 | WARM UP 4/26/18 | SHRED 4/26/18 | ABCON 11/2/15-4/26/18 | 5PM WEIGHTLIFTING WOD 4/26/18 |
METCON 4/26/18
(Time, Rx+, Rx2, Rx3)
2 rds for time!
400 m Run
Double Unders-50 reps
Lateral Burpees-25 reps
400 m Run
Double Unders-50 reps
Hang Powerclean-25 reps(135#/95#)
GOAL: Finish Sub 21 CAP at 25 mins
Rx+: 185#/125#, Sub Bar Facing Burpee
Rx: As written
Rx2: Sub Lateral Hops, 95#/65#
Rx3: Reduce run to 300 m Sub Singlesx1, 75#/55#
| 1st | 19:53 Rx | Melissa D Thu, Apr 26, 2018 | | 2nd | 19:56 Rx | Julia Goldst Thu, Apr 26, 2018 | | 3rd | 20:24 Rx | Taeja Thu, Apr 26, 2018 | | 1st | 21:51 Rx+ | Christopher T Thu, Apr 26, 2018 | | 2nd | 19:02 Rx | Eric M Thu, Apr 26, 2018 | | 3rd | 19:13 Rx | Seth B Thu, Apr 26, 2018 |
| Scott Chr | 20:56 Rx | | | Steve M | 21:19 Rx | | | Alyssa C | 24:20 Rx | | | Bill | 25:00 Rx | DNF | | Tracie | DNF Rx2 | 3RDS 22:50 | | Eric M | 19:02 Rx | | | Katheryn | 25:00 DNF Rx2 | | | Satish | 25:00 Rx | | | Melissa D | 19:53 Rx | | | Vince | 25:00 DNF | Modwod: 95#, all else RX. 7 DU in final round. Could NOT get DU today | | Seth B | 19:13 Rx | Eric killed it I almost died trying to keep pace | | Christopher T | 21:51 Rx+ | | | Taeja | 20:24 Rx | DUs good today! 🤗 | | Cherise | 25:00 DNF Rx | Not even close. Finished 3 rounds; time ran out on 4th run. | | Saori | 23:38 Rx | I went to the dark, dark place and I didn't like it at all.... | | Keith C | 24:12 Rx3 | | | Charles G | 20:04 Rx | | | Julia Goldst | 19:56 Rx | | | Scott B | 25:00 Rx | 3rd 14 lateral burpees | | Kat | 25 mins Rx3 | DNT, but got my first hang powerclean!! | | Todd N | 23:46 Rx | |
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WARM UP 4/26/18
(Check In)
FOAM ROLL-Quads, Calves, Chest, Forearms and Delts
GROUP WARM UP
2 rds
Lateral Burpee over rope-5 reps
Jump Rope-20 reps
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Monster Walk-20 m
Walking Lunges-20 m
Frankensteins-20 m
High knees-20 m
Buttkickers-20 m
Jog-400 m
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5 reps each
Hangclean High Pull
Bent over row
Hang power clean
Hollow Body Rocks
Sit Ups
Side Plank w hip dip
INDIVIDUAL COOLDOWN
Calf Smash and Stretch-2 mins
Banded Lat Stretch-2 mins
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SHRED 4/26/18
(Check In)
WARM UP with TODD or SETH
WORKOUT: 25 min AMRAP
3-5-7-9-11-13-15-17-19 etc.
Box Jump
KB Swing
Stationary Lunges
D-ball over shoulder
ROMWOD:
lower body
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ABCON 11/2/15-4/26/18
(No Results Tracked)
After metcon
50-Sit Ups or Plate Ups
Side Plank w Hip Dip-50 reps R
50-Roll outs or Fall outs
Side Plank w Hip Dip-50 reps L
Partition reps and movements as desired.
Beginners perform 30 reps of each.
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5PM WEIGHTLIFTING WOD 4/26/18
(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
Burgener Warm up-3 of each
Skill Transfer exercises
Pressing Snatch Balance-5
Heaving Snatch Balance-5
Snatch Balance-5
then
Emily says holding the 3 different positions of Snatch w Barbell
A. Snatch Complex
1-1st pulls w pause above knee
1-Mid Thigh Snatch
1-Snatch
Begin at 70% of 1RM and build up to heaviest complex within 7 sets. You may use straps
B. Snatch balance(from Rack or floor for advanced)
2-2-2-2-2
1-2 sec hold in bottom for each. (Use same grip as Snatch)
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