WOD Blog
 | Mon, Apr 1 2019 |  |
| METCON 4/1/19 | WARM UP 4/1/19 | WEIGHTLIFTING 4/1/19 | SHRED 4/1/2019 |
METCON 4/1/19
(Time, Rx+, Rx2, Rx3)
3 Rounds For Time:
20 Hang Powersnatch (75#/55#)
20 OHS (75#/55#)
20 Box Overs (24''/20'')
Goal: Sub 11, CAP at 15 minutes.
Tip: This is meant to be a very fast paced workout. The loading today is meant to be light and allow you to do very large sets. You should have the capacity to do your first set of snatches unbroken if you wanted to (even if you choose to break it up for strategic purposes.)
Purple Rx+: 100#/70#
Blue Rx: As written
Orange Rx2: 65#/45#, sub front squat if needed, Stepovers allowed.
Yellow Rx3: 45#/35#, sub front squat if needed, 20''/16''
White MODWOD: Sub DB Snatch, Goblet Squat or Air Squat to Box, Plate Stepovers.
| 1st | 10:43 Rx+ | Alyssa C Mon, Apr 1, 2019 | | 2nd | 13:29 Rx+ | Janelle Mon, Apr 1, 2019 | | 3rd | 10:34 Rx | Saori Mon, Apr 1, 2019 | | 1st | 10:25 Rx+ | Todd N Mon, Apr 1, 2019 | | 2nd | 8:24 Rx | Wesly Mon, Apr 1, 2019 | | 3rd | 8:43 Rx | Steve M Mon, Apr 1, 2019 |
| Charles G | 9:28 Rx | | | Nick | DNF Rx | 8 snatches on 3rd round | | Cammon | 13:56 Rx | ouch | | Vince | 11:16 Rx2 | | | Ryan Pow | 13:40 Rx | | | Derek N | 12:59 Rx | | | Griff | 14:16 Rx2 | | | Bill | 14:15 Rx2 | | | Eric M | 8:50 Rx | | | Cherise | 10:01 | 20# single arm db snatch, air squats, box step-overs | | Jessie | 11:55 Rx3 | This felt like a really good pace for me... guess that means I really should be moving w yellow haha | | Steve M | 8:43 Rx | | | Luis Mu | 11:54 Rx | | | Katheryn | 14:27 Rx2 | | | Julia Goldst | 12:27 | Row calories, back squat (95#), box overs (20’’) | | Katriel-Maria | 10:55 Rx2 | | | eli r | 8:55 Rx | Step ups (hamstring) | | Janelle | 13:29 Rx+ | | | Wesly | 8:24 Rx | | | Rachel T | 11:01 Rx | | | Todd N | 10:25 Rx+ | | | Kolton | 10:34 Rx | | | Alyssa C | 10:43 Rx+ | | | Aaron F | 122 reps Rx2 | | | Kirklin | 13:30 Rx2 | | | Nate D | 11:35 Rx | | | Bj | 13:55 Rx2 | | | Saori | 10:34 Rx | | | JASON BEN | Dnf Rx | | | John L | 15:00 Rx | DNF in time frame |
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WARM UP 4/1/19
(Check In)
FOAM ROLL: Lats, Traps, Quads, Calves
GROUP WARM UP
3 min AMWAP:
Jumping Jacks-20 reps
Lateral Hop Over Barbell-20 reps
Barbell Good Morning-10 reps
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Hip Rotations-20 reps R/L
Thumbs Up-15 reps
Breaststrokes-15 reps
Downward Dog-30 secs
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Post Up Lat Stretch-30 secs
PVC Passthrough-10 reps (back and forth is one)
PVC OHS-10 reps
Burgener Warm Up-5 reps each position
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Snatch (power or squat)-5 reps
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Begin Weightlifting
COOLDOWN
Anchored T-spine or Upper Back Smash-2 mins
Rig Lat Stretch-2 mins
Rig Calf Stretch-1 min R/L
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WEIGHTLIFTING 4/1/19
(Weight, Rx2)
20 mins to Find:
Heavy Snatch* (power or full)
*If you are BLUE or above on WEIGHTLIFTING for The Level Method work up to a heavy SINGLE. If you are WHITE-ORANGE work up to a heavy (sub max) 3 REP Snatch. You may reset between reps. If you have time remaining upon finding your heaviest lifts, do a few drop sets at reduced loading focused on technique.
Blue Rx: 1RM Snatch
Yellow-Orange Rx2: 3RM Snatch
| 1st | 147 Rx | Alyssa C Mon, Apr 1, 2019 | | 2nd | 135 Rx | Janelle Mon, Apr 1, 2019 | | 3rd | 125 Rx | Lacey Mon, Apr 1, 2019 | | 1st | 225 Rx | Wesly Mon, Apr 1, 2019 | | 2nd | 220 Rx | Charles G Mon, Apr 1, 2019 | | 3rd | 210 Rx | Todd N Mon, Apr 1, 2019 |
| Charles G | 220 Rx | | | Nick | 200 Rx | 15lb PR | | Vince | 115 Rx | | | Ryan Pow | 202 Rx | | | Derek N | 145 Rx | | | Griff | 135 Rx | | | Bill | 115 Rx | | | Eric M | 175 Rx | | | Katheryn | 85 Rx | failed 95, failed 92 | | Julia Goldst | 180 | Back rack lunge x 8 150-160-170-180-165 | | Katriel-Maria | 120 Rx | Failed 125 a bunch of times and gave up | | eli r | 205 Rx | | | Janelle | 135 Rx | drop sets of 3 at 125 | | Lacey | 125 Rx | | | Wesly | 225 Rx | | | Jayne | 55# Rx | | | Todd N | 210 Rx | | | Kolton | 185 Rx | | | Alyssa C | 147 Rx | | | Aaron F | 135 Rx2 | | | Kirklin | 100 Rx | | | Saori | 90# Rx | missed 100# full snatch | | JASON BEN | 140 Rx | |
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SHRED 4/1/2019
(Rounds)
WARM UP:
- 1 mile bike
- 500m row
- downward dog
- upward dog
- pigeon stretch R/L 30 seconds
- samson stretch R/L 30 seconds
- 10 step ups
- 5 box jumps
- 15 scap pulls
- 15 arch hollows
- 5 KTC
- 5 TTB
WORKOUT:
MAX rounds in 30 minutes
- 40 cal bike
- 30 cal row
- 20 burpee box jumps
- 10 TTB
*rest 1 minute after each round
| Laura E | 2 rnds plus bike Rx | | | Alfonso | 29:10 Rx | 3 rounds | | Jonathan K | Did it! Rx | |
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