WOD Blog
 | Sat, Jan 19 2019 |  |
| PARTNER WORKOUT 1/19/19 | WARM UP 1/19/19 | 10AM WEIGHTLIFTING 1/19/19 | 7:30 AM CHAD 1/19/19 | Other Results |
PARTNER WORKOUT 1/19/19
(Reps, Rx+, Rx2, Rx3)
In teams of 2, alternating movements with a partner:
25 Min AMRAP, performing 19 reps of each movement:
DB Powerclean (50#/55#-35# pair)
Box Overs (24''/20'')
Ball Slam (35#/20#)
DB Front Squat (50#/55#-35# pair)
Row Calories
Goblet DB Step Ups (50#/55#-35# single DB)
Weighted Sit Up (partner holds feet) (50#-55#/35#)
Partners will alternate movements. Example: Partner 1 starts on DB Powerclean and performs 19 reps. Partner 2 will then start on Box Jumps and perform 19 reps.
Goal: 425+ Reps
Tip: Have fun! Since there is built in rest try to execute your assigned movements quickly.
Rx+ Purple: 30''/24'', 75#/50# D-ball over shoulder, Double Dumbbell Box Step Up
Rx Blue: As written
Rx2 Orange: 35#/20# pair, step ups allowed
Rx3 Yellow: 20#/12# pair, 20''/16'', sub plate to overhead (15#/10#), goblet squat, bodyweight step up and sit up
MODWOD White: See coach for help!
| 1st | 371 Partner with Cherise Rx2 | Sandra D Sat, Jan 19, 2019 | | 2nd | 156 Rx2 | Diana W Sat, Jan 19, 2019 | | 3rd | 266 reps 7 sets of 19 Rx3 | Louise Sat, Jan 19, 2019 | | 1st | 485 Rx | Nate D Sat, Jan 19, 2019 | | 2nd | 399 Rx | Joshua B Sat, Jan 19, 2019 | | 3rd | 466 Rx2 | Keith C Sat, Jan 19, 2019
Alfonso Sat, Jan 19, 2019 |
| Diana W | 156 Rx2 | | | Sandra D | 371 Partner with Cherise Rx2 | | | Cherise | 371 | partner w/ Sandra, modwod | | Louise | 266 reps 7 sets of 19 Rx3 | | | Alfonso | 466 Rx2 | Partner with Keith 35#, 24' | | Keith C | 466 Rx2 | partner was Alfonso | | Nate D | 485 Rx | Partnered with Sarah | | Joshua B | 399 Rx | | | Nick | 171 Rx2 | Worked Solo | | Jonathan K | Present Rx | |
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WARM UP 1/19/19
(Check In)
FOAM ROLL: Full Body!
UPON ARRIVAL: SMR Full Body, then machine or jump rope 3-5 minutes to get blood flowing.
2 Rounds Through:
Plate Tap-30 reps
Plate to Overhead-10 reps
Plate Squat-10 reps
Plate Row-10 reps
Plate Rotation-5 reps R/L
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Jane Fonda's (straight leg fire hydrants-15 reps R/L
Groiner Stretch w/ Push away-30 secs R/L
Plank Shoulder Taps-30 reps (15 each arm)
Kneeling Forearm Stretch-30 secs
Hip Bridge Hold-30 secs
Calf Stretch on Rig-30 secs R/L
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Explain Metcon and demo movements!
COOLDOWN
Couch Stretch-2 mins R/L
Modified Hurdlers Stretch-1 min R/L
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10AM WEIGHTLIFTING 1/19/19
(Weight)
-WARM UP-
Pass throughs
Pull downs
Face pulls
Shoulder rotation
Hip rotations
Prayer/hammy
Pigeon
W/PVC: ( all in snatch grip )
Shrugs in overhead position
Strict press
Push press
Snatch balance+OHS
A. Snatch Balance + OHS
*up to comfortable weight
**focus on maintaining midline
***PUNCH OUT!!!!
B. Accessory
Rollouts: 10-10-10
GHD Back Extensions: 20-20-20
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7:30 AM CHAD 1/19/19
(Time, Rx2, Rx3)
FOR TIME
1,000 BOX STEP UPS (20'')(45#/35#)
Rx Blue: As written
Rx2 Orange: 35#/20#
Rx3 Yellow: Bodyweight Step Ups
From Dave Castro's instagram post regarding this hero workout:
''4:45 pm. A few weeks ago we lost an American hero. a friend of mine and someone I worked with when I was in the Navy. At his funeral his wife mentioned that he did 1000 step ups for time with a 45 pound back on a 20'' box to train for climbing Mt. Aconcauga. Tonight I did this workout with @jameshobart @apbozman and @jimi.letchford. We did it as a celebration of his life and to honor his memory. If you are looking for something to do this weekend give this one a go and keep Chad in mind.''
| 1st | 62:21 Rx | Alyssa C Sat, Jan 19, 2019 | | 2nd | 73:18 Rx3 | Julia Goldst Sat, Jan 19, 2019 | | 3rd | 71:28 | Laura E Sat, Jan 19, 2019 | | 1st | 63:33 Rx | Boots Sat, Jan 19, 2019 | | 2nd | 58:45 Rx3 | Ian Sat, Jan 19, 2019 | | 3rd | 62:01 Rx3 | Jonathan A Sat, Jan 19, 2019 |
| Julia Goldst | 73:18 Rx3 | | | Jonathan A | 62:01 Rx3 | 300 @ 35# 700 @ BW | | Laura E | 71:28 | mod | | Alyssa C | 62:21 Rx | | | Todd N | 66:24 Rx3 | 250 - RX 705 - BW | | Boots | 63:33 Rx | | | Ian | 58:45 Rx3 | | | Wesly | 70:53 Rx3 | 800 - Rx, 200 - bodyweight |
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