WOD Blog
 | Sat, May 4 2019 |  |
| DOM'S WOD 5/4/19 | WARM UP 5/4/19 | 10 AM WEIGHTLIFTING 05/04/19 |
DOM'S WOD 5/4/19
(Rounds, Rx2, Rx3)
20 Min AMRAP:
Run-200 m
Wallball-15 reps (20#/10'-14#/9')
Bar Facing Burpee-10 reps
Thruster-5 reps (115#/75#)
Goal: Push yourself in honor of this son, brother, fiance, and friend.
Blue Rx: As written
Orange Rx2: 95#/65#, 14#/9'-10#/8'
Yellow Rx3: 75#/55#, 10#/9'-6#/8'
White MODWOD: Sub Pushball, Burpee to Box, 45#/35# or Single DB Thruster
| 1st | 4 Rx2 | Katheryn Sat, May 4, 2019 | | 1st | 5 Rx | Eric F Sat, May 4, 2019
Wesly Sat, May 4, 2019 | | 2nd | 5 Rx2 | Vince Sat, May 4, 2019
Jonathan A Sat, May 4, 2019 |
| Jonathan A | 5 Rx2 | | | Katheryn | 4 Rx2 | finished 5th run | | Vince | 5 Rx2 | 95# all else RX. Thank you all. | | Wesly | 5 Rx | | | Eric F | 5 Rx | |
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WARM UP 5/4/19
(Check In)
FOAM ROLL: Quads, Calves, Traps, Lats
GROUP WARM UP
Jog-200 m (have an experienced member lead group)
Air Squat-20 reps
Burpee-10 reps
Jog-200 m
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Hip Rotations-20 reps R/L
Spiderman to Hammy Stretch-30 secs R/L
Thumbs Up-15 reps
Breaststrokes-15 reps
Push Up Plank-30 secs
Downward Dog-30 secs
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Explain Dom's WOD and demo movements
COOLDOWN
Couch Stretch-2 mins R/L
Lateral Rig Opener-2 mins R/L
Rig Calf Stretch-1 min R/L
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10 AM WEIGHTLIFTING 05/04/19
(Weight)
-WARM UP-
Banded Scarecrows- 15 R/L
Banded strict press - 15
Banded high pulls - 15
Hip Bridge
Hallow hold
Palm stretch
Shoulder activation
Couch Stretch
W/PVC: Muscle Snatch review
A. Muscle Snatch
3-3-3-3-3
*Focus on really using the elbow bend
B. Snatch Pulls
5-5-5-5
*at your 85% of your max snatch
| Katheryn | 65 Rx | | | Jonathan A | 95 Rx | |
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