WOD Blog
 | Tue, Apr 30 2019 |  |
| SHRED 4/30/2019.... | WEIGHTLIFTING 4/30/19 | METCON 4/30/19 | WARM UP 4/30/19 |
SHRED 4/30/2019....
(Rounds)
WARM UP:
- 250m row
- 30 second walking plank
- 30 second downward dog
- 30 second upward dog
- 30 second seated forward fold
- 5 eccentric push ups
- 10 scap pulls
- 10 arch hollows
- 5 strict pull ups
- 5 kipping pull ups
OR 10 ring rows or jumping CTB
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WORKOUT: CINDY
20 minute AMRAP
- 5 pull ups
- 10 push ups
- 15 air squats
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REST 3 Minutes
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500m ROW (SPRINT!)
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*NOTE: Your score is rounds plus time on the row. Establish a steady pace on the AMRAP, and really push yourself on the row.
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ROMWOd
- upper body
| Laura E | 19 + 5 pull ups | band puul ups/ 500m row- 2:27 |
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WEIGHTLIFTING 4/30/19
(Weight)
WEEK 4
20 min Timer:
Back Rack Lunge
8-8-8-8 (4 each leg)
Start 5-10# heavier than last week and build up each set! You should need to do a couple warm up sets before jumping into your working sets. This is our final week of the cycle so build up as HEAVY as possible with good form for that final 8RM! make sure to rest 2 minutes between sets.
| 1st | 185 Rx | Janelle Tue, Apr 30, 2019 | | 2nd | 170 Rx | Julia Goldst Tue, Apr 30, 2019 | | 3rd | 165 Rx | Sarah D Tue, Apr 30, 2019 | | 1st | 255 Rx | Todd N Tue, Apr 30, 2019 | | 2nd | 225 Rx | Wesly Tue, Apr 30, 2019 | | 3rd | 200 Rx | Pete Tue, Apr 30, 2019 |
| Julia Goldst | 170 Rx | 150-160-170-155 | | Shane | 175 Rx | | | Vince | 155 Rx | | | Bill | 95 Rx | | | Laura E | 135# lunge Rx | | | Janelle | 185 Rx | | | Katheryn | 85 Rx | | | Derek M | 185 Rx | | | Ian | 175 Rx | | | Pete | 200 Rx | | | Rachel T | 125 Rx | | | Derra | 150 Rx | | | Keith C | 135 Rx | | | Wesly | 225 Rx | | | Alyssa C | 155 Rx | | | Diana W | 75 Rx | | | Kirklin | 135 Rx | | | Sarah D | 165 Rx | | | Todd N | 255 Rx | |
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METCON 4/30/19
(Time, Rx+, Rx2, Rx3)
5 Rounds For Time:
Deadlift-10 reps (165#/115#)
Front Squat-10 reps (165#/115#)
Goal: Sub 9, CAP at 12 minutes
***You may squat clean your first front squat.
Tip: The weight you choose should be moderately heavy today. However, you should have the capacity to do 10 reps in a row with that weight.
Purpose: Need to pick up a large box and carry it up three flights of stairs? What about five large boxes taking multiple trips? This workout will prepare you.
Purple Rx+: 185#/135#
Blue Rx: As written
Orange Rx2: 135#/85#
Yellow Rx3: 95#/65#
White MODWOD: 75#/55# Deadlift, Goblet Squat
| 1st | 8:57 Rx+ | Janelle Tue, Apr 30, 2019 | | 2nd | 11:43 Rx+ | Alyssa C Tue, Apr 30, 2019 | | 3rd | 10:10 Rx | Sarah D Tue, Apr 30, 2019 | | 1st | 8:50 Rx | Wesly Tue, Apr 30, 2019 | | 2nd | 9:02 Rx | Todd N Tue, Apr 30, 2019 | | 3rd | 12:00 DNF Rx | Steve M Tue, Apr 30, 2019 |
| Cammon | 8:24 Rx2 | | | Heikoti | 11:46 Rx2 | RX half way through then dropped to 135 to finish | | Julia Goldst | 5:55 Rx2 | | | Vince | 8:54 | 125# | | Shane | DNF Rx | got to rd #5- 4 front squats in | | Bill | 11:50 Rx2 | | | Janelle | 8:57 Rx+ | | | Steve M | 12:00 DNF Rx | missed 9 FS on final round | | Carolyn | 6:20 | Hmm too light? Not released to squat but did a 10# GS... back sore 155# x5 deadlift upon return 🤦🏼♀️ | | Katheryn | 7:41 Rx2 | | | Luis Mu | 11:36 | BS | | Derek M | 11:11 Rx2 | 145# | | Ian | 11:40 Rx2 | 1.5 rounds at RX | | Sarah K | 9:53 Rx3 | 1st round 75# all others 65# | | Pete | 11:40 Rx2 | | | Rachel T | 9:13 | 105# | | Keith C | 8:36 | 115# Fsquat, 165 DL | | Wesly | 8:50 Rx | | | Kai | 11:30 Rx3 | | | Alyssa C | 11:43 Rx+ | | | Diana W | 5:53 | 85#DL, 20# goblet squat | | Kirklin | 8:56 Rx2 | | | Sarah D | 10:10 Rx | | | Sandra D | 11:18 Rx2 | | | Todd N | 9:02 Rx | |
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WARM UP 4/30/19
(Check In)
FOAM ROLL- Traps, Lats, Quads, Calves
GROUP WARM UP
2 Rounds:
Goblet Squat-15 reps (mix stance)
Russian KB Swing-10 reps
Stationary Lunge-10 reps (5 each leg)
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Hip Rotations-20 reps R/L
Spiderman to Hammy-30 secs R/L
Hollow Rocks-30 secs
Glute Bridges-15 reps
Praying Pose to Hammy Stretch-30 secs each position
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Post Up Lat Stretch-30 secs
Front Squat-5 reps
Back Rack Lunge-10 reps
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Begin Weightlifting
COOLDOWN
Couch Stretch-2 mins R/L
Seated Forward Fold-2 mins
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