WOD Blog
 | Sat, Apr 4 2020 |  |
| WARM UP 4-4-20 | METCON 4-4-20 |
WARM UP 4-4-20
(Check In)
ZOOM CLASS AT 8:30 AM. LINK ON MAIN PAGE OF OUR WEBSITE AND FACEBOOK
Warm Up
20 secs ON/10 secs OFF
Bunny Hops
Air Squat
Side to Side Hops
Push Up Plank
Front to Back Hops
Thumbs Up
Four Square Hops
Breaststrokes
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Hip Rotation-20 reps R/L
Single Leg Hip Bridge-20 secs R/L
Downward Dog-30 secs
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Strict Press w/ Object-5 reps
Front Squat w/ Object-5 reps
Thruster-5 reps
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Begin Metcon
COOLDOWN
Single Leg Saddle-1 min R/L
Reverse Shoulders-1 min
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METCON 4-4-20
(Reps, Rx+, Rx2, Rx3)
26 min Timer:
Burpee Plate to Overhead-9
Plate Squat-15
Plate Tap-21
Plate Plank Walkover-15 (back and forth is two)
Long Jump Over Plate-9
*Every 2 minutes perform 6 Thrusters, THEN go back to where you left off. THRUSTERS DO NOT COUNT TOWARDS SCORE! At 3-2-1 go start on burpees!
*Athletes can also sub a Dumbbell or KB for plate if needed!. Find an object the height of a plate for plate taps. If athletes have no equipment, sub a backpack or another weighted object!
Brown Rx+: 45#/35#ish plate, 95#/65# Thruster or 50#/35# pair OR 70#/50# Single (3 R/L)
Purple Rx: 35#/25#ish plate, 75#/55# Thruster OR 35#/25# pair OR 50#/35# Single (3 R/L)
Blue Rx2: 25#/15#ish plate, 65#/45# Thruster OR 20#/15#ish pair, OR 35#/25# Single (3 R/L)
Orange Rx3: 15#/10#ish plate, 45#/35# Thruster OR 15#/12# pair OR 25#/20# Single (3 R/L)
Yellow: Sub object to overhead (no burpee), plate squat to couch, plate step up, Plank Shoulder Tap off Knees, Jump as far as comfortable, athlete chooses weight Sub Push Press for Thruster
| Eric M | 357 Rx+ | | | Conor T | 411 Rx | 50 lb kB for ground to over head and goblet squats. Used 30lb dB for thrusters (all I had) |
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