WOD Blog
 | Mon, Apr 30 2018 |  |
| METCON 4/30/18 | WEIGHTLIFTING 4/30/18 | SHRED 4/30/18 | WARM UP 4/30/18 | Other Results |
METCON 4/30/18
(Reps, Rx+, Rx2, Rx3)
6-2 min rounds
Jump Air Squats-16 reps
Pull Ups-10 reps
Snatch-AMRAP(135#/95#)
REST 1 min
GOAL:42 reps+(Count only snatches or deadlifts for Rx3)
Rx+: Sub Squat Snatch only and 175#/120#, Sub 6 Ring Muscle Ups
Rx: As written
Rx2: Sub Ring rows or jump CTB pull up, 95#/65#
Rx3: Sub Air Squats, Ring rows and Deadlift 95#/65#
| 1st | 68 Rx | Julia Goldst Mon, Apr 30, 2018 | | 2nd | 26 Rx | Katriel-Maria Mon, Apr 30, 2018 | | 3rd | 24 Rx | Janelle Mon, Apr 30, 2018
Saori Mon, Apr 30, 2018 | | 1st | 59 Rx | Todd N Mon, Apr 30, 2018 | | 2nd | 57 Rx | Seth B Mon, Apr 30, 2018 | | 3rd | 34 Rx | Joshua B Mon, Apr 30, 2018 |
| Rebecca C | 52 Rx3 | | | Katriel-Maria | 26 Rx | | | Julia Goldst | 68 Rx | First time snatching since 10/5! | | Seth B | 57 Rx | almost vomitted | | Zach Sk | 40 Rx2 | Jumping PU, 95 snatch | | Saori | 24 Rx | | | Spencer Ch | 70 Rx2 | | | Diane | 94 65 lb. Deadlifts | Regular squats | | Megan A | 51 | Air squats/pull-ups/#55 high hang snatch | | Todd N | 59 Rx | | | Rachel T | 40 | Snatches #65-#95 | | Keith C | 115 Rx3 | DL 145# | | Tracie | 42 Rx2 | | | Alyssa C | 30 Rx2 | sub ring rows | | Janelle | 24 Rx | | | Joshua B | 34 Rx | |
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WEIGHTLIFTING 4/30/18
(Weight, Rx+, Rx2, Rx3)
Week 4 (Conjugated reps and squat)
6 sets every 3 mins of
Back squat-4 reps
60%-60%-70%-70%-80%-80% of 1RM goal for next week.
*Be as explosive as possible
| 1st | 230 Rx | Alyssa C Mon, Apr 30, 2018 | | 2nd | 220 Rx | Janelle Mon, Apr 30, 2018
Rachel T Mon, Apr 30, 2018 | | 3rd | 185 Rx | Jade S Mon, Apr 30, 2018 | | 1st | 350 Rx | Todd N Mon, Apr 30, 2018 | | 2nd | 345 Rx | Nick Mon, Apr 30, 2018 | | 3rd | 270 Rx | Seth B Mon, Apr 30, 2018 |
| Nick | 345 Rx | | | Seth B | 270 Rx | went off a max of 340 hard AF :( | | Bill | 245 Rx | | | Todd N | 350 Rx | 2x- 4 reps @ 80 | | Rachel T | 220 Rx | #10 PR🎉 possibly could of hit #5 more | | Jade S | 185 Rx | 1RM (i won’t be here next week) | | Keith C | 185 Rx | 80% | | Alyssa C | 230 Rx | 1RM... won't be here next week. | | Saori | 165 Rx | | | Janelle | 220 Rx | | | Joshua B | 255 Rx | |
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SHRED 4/30/18
(Check In)
WARM UP with TODD or SETH
WORKOUT:
3 rounds
Row-200 m
Air Squats/Jump Squats/Reverse Lunges-15 reps
KB Russian Swing/KB Swing/KB Snatch-15 reps
REST 2 mins after 3 rds
Repeat 3 times
ROMWOD:
Lower body.
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WARM UP 4/30/18
(Check In)
Warm Up: Check In
FOAM ROLL-Calves,Quads,Hamstrings,Glutes,Chest30-60 secs
GROUP WARM UP
Bike or Row-2 mins
then 1 min on each
Snatch Grip Deadlift-7 reps remaining time standing straddle
Jump Pull Up-7 reps remaining time Hollow kips
Jump Air Squats-7 reps remaining time pray pose
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Hip Rotations-10 R/L
Donkey Kicks-10 R/L
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Burgener Warm up-10 reps
PVC Passthroughs-10 reps
3 Position Snatch-3 reps
OHS-5 reps
Back Squat-5 reps w 95#/65#
Back Squat-3 reps w 135#/95#
COOLDOWN
Couch Stretch-2 mins R/L
Wall Stretch-2 mins R/L
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