WOD Blog
 | Fri, May 4 2018 |  |
| METCON 5/4/18 May the Fourth Be With You!! | WEIGHTLIFTING 1/30/17-2/6/17-5/4/18 | SHRED 5/4/18 | WARM UP 5/4/18 | Other Results |
METCON 5/4/18 May the Fourth Be With You!!
(Rounds, Rx+, Rx2, Rx3)
AMRAP in 13 mins (Parsecs) of
9-Han Solo Hangclean & Force Push Press single arm 50#/35#
Millenium Falcon Kessel Run-100 m
9-Darth Maul Dual Light S(DHP)aber (95#/65#)
Millenium Falcon Kessel Run-100 m
GOAL: 7 rounds (Defeat the Sith Lord Darth Vader)
Score only full rounds plus reps on HCP and SDHP Run does not count
Jedi Master : 70#/55#, 115#75#
Jedi Knight : As written
Padawan : 35#/20#, 75#/55#
Youngling : Sub Row and 20#/10#, 65#/45#
| 1st | 6+18 Rx | Taeja Fri, May 4, 2018 | | 2nd | 6+9 Rx | Julia Goldst Fri, May 4, 2018 | | 3rd | 5+3 Rx | Rachel T Fri, May 4, 2018 | | 1st | 7+9 Rx | Scott Chr Fri, May 4, 2018 | | 2nd | 6+1 Rx | Todd N Fri, May 4, 2018 | | 3rd | 5 + 15 Rx | Deven D Fri, May 4, 2018 |
| Chris H | 4.5 Rx | | | Cherise | 4+5 Rx | | | Scott Chr | 7+9 Rx | | | Julia Goldst | 6+9 Rx | | | Vince | 4 Rx | | | Katheryn | 4+14 Rx2 | | | Melissa D | 6 | 6 rounds +9 hang DB C&J. Mod to push press midway due to low back. | | Bj | 4 Rx2 | RX SDHP #40 DB | | Rachel T | 5+3 Rx | Possibly 6+3 but I wasn’t sure so I’ll say 5+3 | | Megan A | 4+9 | #35DB C&J/#85 hang deadlift | | Deven D | 5 + 15 Rx | | | Taeja | 6+18 Rx | Finished SDHPs, no time for the last run | | Todd N | 6+1 Rx | | | Janalyn | 4+17 Rx | | | Charlie | 4 Rx2 | | | Jared A | 4.5 Rx2 | |
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WEIGHTLIFTING 1/30/17-2/6/17-5/4/18
(Weight)
Deadlift Week 3&4 of 4 (waves reversed)
20 mins to complete
5-1-5-1-5-1-5-1
5's STAY at 75%. Reset each rep preferably 4-5 waves
1's begin at 80% on up each wave. BEAT WHAT YOU DID LAST WEEK OR ATTEMPT A NEW PR
| 1st | 195/265 Rx | Cherise Fri, May 4, 2018 | | 2nd | 325 Rx | Taeja Fri, May 4, 2018 | | 3rd | 305 Rx | Melissa D Fri, May 4, 2018 | | 1st | 275/365 Rx | Bill Fri, May 4, 2018 | | 2nd | 486 Rx | Nick Fri, May 4, 2018 | | 3rd | 475 Rx | Deven D Fri, May 4, 2018 |
| 1st | 125/175 Rx | Katheryn Fri, Apr 27, 2018 | | 2nd | 255/305 Rx | Melissa D Fri, Apr 27, 2018 | | 3rd | 205/255 Rx | Rachel T Fri, Apr 27, 2018 | | 1st | 275/365 Rx | Bill Fri, May 4, 2018 | | 2nd | 230/275 Rx | Vince Fri, Apr 27, 2018 | | 3rd | 220/255 Rx | Keith C Fri, Apr 27, 2018 |
| Matt B | 315 Rx | 275/295 | | Nick | 486 Rx | PR! By 1lb | | Spencer Da | 305 Rx | | | Trent | 315 Rx | PR!!!!!! | | Shawn P | 255 Rx | PR!!! | | Ang | 175 Rx | PR!!! | | Sandra D | 195 pr Rx | | | Cherise | 195/265 Rx | | | Julia Goldst | 297.5 Rx | x3, forgot a 2.5 on one side | | Vince | 300 Rx | PR by 25# | | Katheryn | 175 Rx | | | Melissa D | 305 Rx | Not a PR | | Rachel T | 275 Rx | PR🍾 | | Bj | 345 Rx | PR! 🍾 | | Deven D | 475 Rx | | | Taeja | 325 Rx | Bummed about 345, but got some good tips from Dev for next cycle | | Bill | 275/365 Rx | | | Charlie | 325 Rx | | | Jared A | 300 Rx | |
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SHRED 5/4/18
(Reps, Rx+, Rx2, Rx3)
WARM UP-with THE HOT TODDY WARM UP
WORKOUT: 4 rds
Push Ups-30 secs
30 secs-Reverse Plank
Pull Ups-30 secs
30 secs-Plank
DB Push Press-30 secs
30 secs-Side Plank off hand
DB Hang Clean-30 secs
Hip Bridge-30 secs
2 mins to Burden Run-200 m
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WARM UP 5/4/18
(Check In)
FOAM ROLL-Quads.Glutes.Hamstrings,Calves.lats,forearms 30-60 secs
GROUP WARM UP
Jog-100 m
REST in Downward Dog-20 secs repeat 3x
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Band Pull Aparts-15 reps
Band GM-15 reps
Band SDHP-15 reps
DB Hangclean & Press-5-10 reps R/L
Walking Plank-20 secs
Hip Rotations-20 reps
Hip Bridge-30 secs
Spiderman to Hammy-30 secs
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Deadlift-5 reps stopping above and below knee
Deadlift-5 reps 135#/95# stopping above and below knee
COOLDOWN
Banded Couch Stretch-2 mins R/L
Banded Pigeon Stretch-2 mins R/L
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