WOD Blog

Wed, Apr 1 2020

Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION

GROUP 1 WOD 2 RUSSIAN FREE CAPITALIST

GROUP 2 WOD 2 TAKE YOUR MEDICINE

GROUP 3 WOD 2 SSST 2.0

WARM UP 3-25-20

LIMITED EQUIPMENT WEIGHTLIFTING 4-1-20

FULL GYM WEIGHTLIFTING 4-1-20

GROUP 1 WOD 2 RUSSIAN FREE CAPITALIST

(Reps, Rx+, Rx2, Rx3)
3 rounds for MAX REPS:

1 min KB Lunge
1 min KB STO (switch as desired)
1 min KB Russian Swing
1 min KB OHS (switch as desired)
1 min Weighted Sit Up (Feet can be anchored weight must touch chest at all times)
REST 1 min

GOAL: 270+ Reps

Brown: 53#35#, sub KB Snatch for Russian Swing
Purple: 53#/35#, sub American swing for Russian Swing
Blue: 35#/26#, sub Goblet squat if needed for OHS
Orange: 26#/20#, sub Goblet squat if needed, sub bodyweight lunge and sit up
Yellow: 20#/10-15#, Sub low step up, air squat, no weight on sit ups

Planned: Wed,Apr8,2020 Wed,Apr1,2020 Wed,Mar25,2020

Today

All Time

1^st	266 Rx	Sarah D Wed, Apr 1, 2020
2^nd	366 Rx2	Janalyn Wed, Apr 1, 2020
3^rd	357 Rx2	Darise Wed, Apr 1, 2020
1^st	254 Rx	Nate D Wed, Apr 1, 2020
2^nd	359 Rx2	Vince Wed, Apr 1, 2020
3^rd	324 Rx2	Chuck Wed, Apr 1, 2020

1^st	374 Rx+	Alyssa C Wed, Apr 8, 2020
2^nd	305 Rx+	Janelle Wed, Apr 8, 2020
3^rd	314 Rx	Ashley D Wed, Mar 25, 2020
1^st	337 Rx+	Conor T Wed, Apr 8, 2020
2^nd	334 Rx+	Todd N Wed, Apr 8, 2020
3^rd	305 Rx+	Steve M Wed, Mar 25, 2020

Nate D	254 Rx
Katheryn	341	Used 25# DB
Vince	359 Rx2
Tracie	336	26#KB lunges, goblet squats, RKBS 15#s STO WSU
Chuck	324 Rx2
Steven P	290 Rx2
Derek M	243 Rx2	Goblets. Only had 60# KB
Nyla	285 Rx3	BW lunge, #20 STO, #35 Russian swings, #20 goblet squats, sit ups
Alasdair	278 Rx2	BW lung, #25# STO goblet Russian KB, situps
Susie	383 Rx3	Orange
Sarah D	266 Rx
Bill	254 Rx2
Darise	357 Rx2
Janalyn	366 Rx2	125; 125; 116
Miah	342 Rx2

GROUP 2 WOD 2 TAKE YOUR MEDICINE

(Time, Rx+, Rx2, Rx3)
18-12-9-6 reps for time of:

Medball Clean
HR Burpee

GOAL: Finish under 7 mins CAP at 9 mins

Brown: 30#/20#
Purple: 20#/14#
Blue: 20#/14#
Orange: 14#/10#, sub regular burpees
Yellow: Sub medball front squat 10#/6#, sub bodybuilder
MUST FINISH UNDER 9 mins or you can redo.

Planned: Wed,Apr8,2020 Wed,Apr1,2020 Wed,Mar25,2020

Today

All Time

1^st	4:50 Rx	Janelle Wed, Apr 1, 2020
2^nd	5:02 Rx	Alyssa C Wed, Apr 1, 2020
3^rd	6:06 Rx	Saori Wed, Apr 1, 2020
1^st	5:19 Rx+	Steve M Wed, Apr 1, 2020
2^nd	6:00 Rx+	Eric M Wed, Apr 1, 2020
3^rd	4:21 Rx	Luis Mu Wed, Apr 1, 2020

1^st	4:50 Rx	Janelle Wed, Apr 1, 2020
2^nd	4:57 Rx	Darise Wed, Apr 8, 2020
3^rd	5:02 Rx	Alyssa C Wed, Apr 1, 2020
1^st	5:19 Rx+	Steve M Wed, Apr 1, 2020
2^nd	6:00 Rx+	Eric M Wed, Apr 1, 2020
3^rd	9:47 Rx+	Derek M Wed, Apr 8, 2020

Carolyn	8:19 Rx2	10# wb, HR burpees
Danny G	5:08 Rx	Purple level
Steve M	5:19 Rx+
Laura E	6:24 Rx
Kaitlin	12:42 Rx3
Sandra D	7:07 Rx
Saori	6:06 Rx
Wesly	5:44 Rx
Janelle	4:50 Rx
Eric M	6:00 Rx+
Todd N	5:39 Rx
Derra	5:55 Rx2	15# DB
Elise	6:02 Rx2
Simone	6:17 Rx
Alyssa C	5:02 Rx
Bj	8:15 Rx2
Richard S	6:35 Rx
Marcus C	5:33 Rx
Luis Mu	4:21 Rx

GROUP 3 WOD 2 SSST 2.0

(Reps, Rx+, Rx2, Rx3)
AMRAP in 12 mins of

Single arm DB Hangclean & Jerk
(switch as desired)

GOAL: 180 reps+

Brown: 70#/50#, must get over 155 reps
Purple: 50#/35#, must get over 155 reps
Blue: 35#/25#
Orange: 25#/20#
Yellow: 20#/12-15#

Planned: Wed,Apr8,2020 Wed,Apr1,2020 Wed,Mar25,2020

Today

All Time

1^st	186 Rx	Kirklin Wed, Apr 1, 2020
2^nd	182 Rx	Ashley D Wed, Apr 1, 2020
3^rd	180 Rx	Kodi T Wed, Apr 1, 2020
1^st	159 Rx	Jonathan K Wed, Apr 1, 2020
2^nd	210 Rx2	Bart Wed, Apr 1, 2020
3^rd	235 Rx3	Keith C Wed, Apr 1, 2020

1^st	213 Rx	Alyssa C Wed, Mar 25, 2020
2^nd	190 Rx	Janelle Wed, Mar 25, 2020
3^rd	186 Rx	Kirklin Wed, Apr 1, 2020
1^st	120 Rx+	Conor T Wed, Mar 25, 2020
2^nd	55 Rx+	Eric M Wed, Apr 8, 2020
3^rd	188 Rx	Todd N Wed, Mar 25, 2020

Jonathan K	159 Rx	55# db
DeeAnn	130 Rx3	Orange
Mindy	213 Rx3	Didn’t have a heavier weight
Keith C	235 Rx3	Orange
Ashley D	182 Rx
Kirklin	186 Rx
Bart	210 Rx2
Kodi T	180 Rx	Redid with heavier weight

WARM UP 3-25-20

(Check In)
DON'T FORGET TO POST YOUR SCORES FOR THE 21 DAY AT HOME CHALLENGE! FEEL FREE TO REACH OUT WITH QUESTIONS!

WARM UP

5 Rounds (1 rep each movement)

Lunge Right
Air Squat
Lunge Left
Burpee
-----------------
Hip Rotation-20 reps R/L
YTW's-10 reps each position (controlled)
Spiderman to Hammy-30 secs R/L
Weighted Praying Pose to Hammy-30 secs
Handstand Hold OR Overhead Hold-30 secs
-----------------
Begin Strength Work!

COOLDOWN

Couch Stretch-1 min R/L
Wall Pec Stretch-1 min R/L
Text COACH and let them know how it went!

Planned: Wed,Apr1,2020 Wed,Mar25,2020

Carolyn	Yes
Eric M	Yes
Nyla	Yes

LIMITED EQUIPMENT WEIGHTLIFTING 4-1-20

(Weight)
A. TEMPO Goblet Squat: 4x12 reps

TEMPO: 3/3/1/1
3 seconds DOWN (eccentric)
3 second PAUSE in bottom (isometric)
1 second UP (concentric)
1 second PAUSE between reps

Try to use a heavier weight than last week if available! A backpack with weight could be a good option if you don't have any heavier load!

B1. Rear Foot Bulgarian Split Squat-3x12 R/L
B2. Weighted Toe Touch-3x25 reps

Goal is to use a heavier weight than last week! If you that isn't feasible, increase reps to 15 or implement a tempo!

1^st	85#, 20#s , 20# Rx	Laura E Wed, Apr 1, 2020
2^nd	15 Rx	Susie Wed, Apr 1, 2020
1^st	35# 4rds Rx	Keith C Wed, Apr 1, 2020

Laura E	85#, 20#s , 20# Rx
Keith C	35# 4rds Rx
Susie	15 Rx

FULL GYM WEIGHTLIFTING 4-1-20

(Weight)
Week 2

A. Long PAUSE Front Squat-4RM (5 COUNT pause!)

Build up to a 4RM within 15 mins. Make sure to adhere to 5 count in the bottom! Preferably take from ground and go off your squat clean to estimate what you can hit for 5 count 4RM. GOAL is to BEAT what you hit last week but still prioritize tempo!

B1. Rear foot elevated Bulgarian Split Squat
3x12 EACH leg

B2. Weighted Toe Touch-3x25 reps

*Hold DB or KB for Split Squat and for Toe Touch. Try to use a heavier load than last week if equipment allows! If you don't have any heavier load reps can be increased to 15.

1^st	135 Rx	Nyla Wed, Apr 1, 2020 Saori Wed, Apr 1, 2020
2^nd	125 Rx	Katheryn Wed, Apr 1, 2020
3^rd	75 Rx	Cherise Wed, Apr 1, 2020
1^st	225 Rx	Jonathan K Wed, Apr 1, 2020
2^nd	205 Rx	Steve M Wed, Apr 1, 2020
3^rd	195 Rx	Bill Wed, Apr 1, 2020

Jonathan K	225 Rx
Carolyn	35 Rx	FS, 35, BSS1bw,1-5#,1-7.5#, TT-10#
Katheryn	125 Rx	10# (x2) 15# (x1) BSS, 15# WTT
Steve M	205 Rx
Vince	175 Rx	Legs are on fire from last few days. These were HARD
Cherise	75 Rx	Back seized up 😞
Saori	135 Rx	My upper body started bed forward, so I stopped
Eric M	185 Rx
Nyla	135 Rx	Fire legs
Bill	195 Rx

WOD Blog

Wed, Apr 1 2020

GROUP 1 WOD 2 RUSSIAN FREE CAPITALIST

GROUP 2 WOD 2 TAKE YOUR MEDICINE

GROUP 3 WOD 2 SSST 2.0

WARM UP 3-25-20

LIMITED EQUIPMENT WEIGHTLIFTING 4-1-20

FULL GYM WEIGHTLIFTING 4-1-20

5.0

Brian Young

Sean hanson

Connor Nordgren

Richard Senior

Wes