WOD Blog
 | Fri, Apr 5 2019 |  |
| SHRED 4/5/2019 | CORE WORK 4/5/19 | WARM UP 4/5/19 | METCON 4/5/19 |
SHRED 4/5/2019
(Time)
WARM UP:
- 2 minute shuttle jog
- 40m overhead carry R/L 30 seconds
- 5 strict press R/L
- 5 push press R/L
- 30 seconds single unders
- 30 seconds double unders
- downward dog: 30 seconds
- upward dog: 30 seconds
- 15 PVC pass throughs
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WORKOUT:
Every 5 minutes x 6 rounds
Choose 1 (400m run, 500m row, 25 cal bike)
ODD rounds: 30 DB push press
EVEN rounds: 60 double unders
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ROMWOD
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CORE WORK 4/5/19
(Rounds, Rx2, Rx3)
12 min AMRAP:
D-ball or KB Front Rack Carry-40 m (heavy)
Kneeling Wood Chops (band high)-10 reps R/L
Weighted Plank Hold (35#/25#)-30 secs
Blue Rx: As written
Orange Rx2: 25#/15#
Yellow Rx3: 15#/10#
White MODWOD: Bodyweight Plank or Elevated Plank
| Derek N | 2 Rx | | | Pete | 5 Rx | | | Keith C | 5rds Rx | 50# | | Jayne | 3 Rx2 | |
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WARM UP 4/5/19
(Check In)
FOAM ROLL: Calves, Lats, Traps, Quads
GROUP WARM UP
2 sets:
Jump Rope-1 min
Air Squat-15 reps (mix feet)
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Hip Rotations-20 reps R/L
Spiderman to Hammy Stretch-30 secs R/L
Plank-30 secs
Glute Bridges-15 reps
Praying Pose-30 secs
Downward Dog w/ Foot Crossed-20 secs R/L
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Begin Skill Work. Warm up Back Squat afterwards.
COOLDOWN
Couch Stretch-2 mins R/L
Upward Dog-1 min
Rig Calf Stretch-1 min R/L
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METCON 4/5/19
(Rounds, Rx+, Rx2, Rx3)
20 Min AMRAP:
Back Squat-5 reps*
Sit Up-10 reps (no DB's today)
Double Under-30 reps
*Every 3 rounds add weight to your barbell. Score as rounds+reps. Ex. Jill completes 16 full rounds and gets 12 double unders on her 17th round. Her score is 16+27.
Rounds 1-3: 115#/75#
Rounds 4-6: 135#/95#
Rounds 7-9: 165#/115#
Rounds 10-12: 185#/135#
Rounds 13-15: 225#/155#
Rounds 16+: 275#/175#
Goal: 16+ Rounds
Purple Rx+: Start round one at 135#/95#, end Round 16+ at 315#/205#.
Blue Rx: As written
Orange Rx2: Sub Singles
Round 1-3: 75#/55#
Rounds 4-6: 95#65
Rounds 7-9: 115#/75#
Rounds 10-12: 135#/95#
Rounds 13-15: 165#/115#
Rounds 16+: 185#/135#
Yellow Rx3:
Rounds 1-3: 45#/35#
Rounds 4-6: 75#/55#
Rounds 7-9: 95#/65#
Rounds 10-12: 115#/75#
Rounds 13-15: 135#/95#
Rounds 16+: 155#/105#
White MODWOD: Stay at 45#/35# the whole time or sub goblet squat to box.
| 1st | 16 Rx | Alyssa C Fri, Apr 5, 2019 | | 2nd | 16+9 Rx2 | Katriel-Maria Fri, Apr 5, 2019 | | 3rd | 12 Rx2 | Jayne Fri, Apr 5, 2019 | | 1st | 14 + 3 Rx+ | Todd N Fri, Apr 5, 2019 | | 2nd | 13+4 Rx+ | Charles G Fri, Apr 5, 2019 | | 3rd | 14+14 Rx | Wesly Fri, Apr 5, 2019 |
| Charles G | 13+4 Rx+ | | | JASON BEN | 12 + 40 Rx2 | Rx weight. Single unders | | Julia Goldst | 15 | Sub plate taps for DU's, Rx weights | | Derek N | 12+2 Rx | | | Shane | 13 Rx | | | Ryan Pow | 13 Rx | Let the record show that Shane accidentally jumped to 205# instead of 225#. | | David S | 10 Rx2 | | | Bill | 14+15 Rx2 | | | Katriel-Maria | 16+9 Rx2 | | | Pete | 11+44 Rx2 | RX -10# on squats | | Keith C | 14 Rx2 | | | Louise | 880 Rx3 | | | Aaron F | 9 + 32 Rx2 | Accidentally started at 95 lb backsquat | | Simon | 11 Rx2 | Rx weights | | Wesly | 14+14 Rx | | | Alyssa C | 16 Rx | | | Todd N | 14 + 3 Rx+ | | | Nate D | 14 Rx | | | Jayne | 12 Rx2 | |
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