WOD Blog
 | Thu, Apr 25 2019 |  |
| CLEAN COMPLEX 4/25/19 | METCON 4/25/19 | SHRED 2/25/2019... | WARM UP 4/25/19 |
CLEAN COMPLEX 4/25/19
(Weight)
w/ a 15 min Timer Find your heaviest complex of:
Powerclean-1 rep
Hang Powerclean-1 rep
Try to go heavier than last week's complex!
| 1st | 175 Rx | Alyssa C Thu, Apr 25, 2019
Janelle Thu, Apr 25, 2019 | | 2nd | 145 Rx | Rachel T Thu, Apr 25, 2019
Derra Thu, Apr 25, 2019 | | 3rd | 135 Rx | Kirklin Thu, Apr 25, 2019
Saori Thu, Apr 25, 2019 | | 1st | 275 Rx | Charles G Thu, Apr 25, 2019 | | 2nd | 255 Rx | Derek M Thu, Apr 25, 2019 | | 3rd | 235 Rx | Nate D Thu, Apr 25, 2019
Kolton Thu, Apr 25, 2019
Wesly Thu, Apr 25, 2019 |
| Janelle | 175 Rx | | | Ian | 165 Rx | | | Derek N | 175 Rx | | | Vince | 135 Rx | | | Bill | 165 Rx | | | David S | 135 Rx | | | Julia Goldst | 125 Rx | | | Eric M | 205 PC Rx | | | Katheryn | 110 Rx | | | Charles G | 275 Rx | PC 280. Failed HPC | | Derek M | 255 Rx | | | Saori | 135 Rx | Star fish!! | | Michael H | 125 Rx | | | Wesly | 235 Rx | | | Jayne | 85 Rx | | | Derra | 145 Rx | no belt. failed belted 155 | | Alyssa C | 175 Rx | Failed second rep on 185 | | Kirklin | 135 Rx | failed 145 twice | | Kolton | 235 Rx | | | Nate D | 235 Rx | | | Rachel T | 145 Rx | | | Bj | 175 Rx | | | Jessie | 115 Rx | |
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METCON 4/25/19
(Reps, Rx+, Rx2, Rx3)
18 Min AMRAP:
Run-200 m
Hang Powerclean-7 reps (165#/115#)
Box Jump-14 reps (24''/20'')
Count every completed run as 4 reps, 25 reps per round.
Goal: 175+ Reps (7+ Rounds)
Tip: Establish a consistent pace early on. Consider pacing to allow large sets on the hang powerclean. This will help avoid having to do extra reps picking up the bar.
Purple Rx+: 185#/135#
Blue Rx: As written
Orange Rx2: 135#/85#, step ups allowed.
Yellow Rx3: 95#/65#, 20''/16''
White MODWOD: 45#/35# or DB pair, plate step ups
| 1st | 175 Rx+ | Alyssa C Thu, Apr 25, 2019 | | 2nd | 166 Rx | Janelle Thu, Apr 25, 2019 | | 3rd | 150 Rx | Saori Thu, Apr 25, 2019 | | 1st | 179 Rx+ | Wesly Thu, Apr 25, 2019 | | 2nd | 175 Rx+ | Charles G Thu, Apr 25, 2019 | | 3rd | 175 Rx | Kolton Thu, Apr 25, 2019 |
| Janelle | 166 Rx | 6+16 | | Cammon | 166 Rx2 | The Pain!!!! | | Jessie | 158 Rx2 | | | Ian | 145 Rx2 | 135# and box jump | | Boots | 150 Rx | | | Shane | 144 Rx2 | 155 | | Derek N | 167 Rx2 | | | Vince | 171 | 125# cleans, all else RX | | Bill | 125 Rx2 | | | David S | 175 Rx2 | 95 hang clean, everything else RX | | Eric M | 173 Rx | | | Julia Goldst | 155 Rx3 | 75#, 20 inch box | | Scott B | 143 Rx2 | 5 rounds + run (4) + 7 + 7 | | Katheryn | 125 Rx3 | 20' box jumps | | Charles G | 175 Rx+ | | | Cherise | 125 | mod: 10 cal bike, 7 SA DB HPC&J, 14 step ups | | Derek M | 125 Rx | | | Saori | 150 Rx | | | Keith C | 150 Rx3 | 95#cleans, 24'Bjumps | | Michael H | 150 Rx3 | | | Wesly | 179 Rx+ | 7+Run on round 8 | | Jayne | 5 Rx2 | | | Alyssa C | 175 Rx+ | | | Kirklin | 150 Rx2 | | | Kolton | 175 Rx | | | Rachel T | 154 | 105# on HC | | Bj | 125 Rx2 | |
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SHRED 2/25/2019...
(Time)
WARM UP:
Warm up on the bike upon arrival
- 500m row
- 20 banded good mornings
- 10 box step ups
- 10 box jumps
- spider man to hammy 30 seconds R/L
- pray pose 30 seconds
- 30 second hollow body hold
- downward dog w/ calf stretch
- pigeon stretch 30 seconds R/L
WORKOUT:
28 minutes to get as far as possible...
13 cal assault bike
13 DB deadlifts
13 box jumps
13 cal row
13 stationary lunges
13 sit ups
... then 12 of all of that
... then 11 of all of that
... then 10 of all of that
... all the way to 1
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WARM UP 4/25/19
(Check In)
FOAM ROLL: Calves, Traps, Lats, Hamstrings
GROUP WARM UP
Jog 200 m OR Shuttle Jog 1 min
Frankensteins-20 m
Monster Walks-20 m
Walking Hip Rotations-20 m
Bunny hops-20 m
Walking Inchworm into Upward Dog-10 m
Walking Groiner-10 m
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HIp Rotations-20 reps R/L
Plank Hold w/ Leg Raise-20 secs R/L
SL Hip Bridge-20 secs R/L
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Clean Grip Deadlift-5 reps
Clean Grip High Pull-5 reps
Powerclean-5 reps
Hang Powerclean-5 reps
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Begin Weightlifting, warm up box jump before metcon
COOLDOWN
Seated Forward Fold-2 mins
Rig Calf Stretch-1 min R/L
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