WOD Blog
 | Mon, Apr 13 2020 |  |
| WARM UP 4-13-20 | STRENGTH WORK 4-13-20 | SUPPORT YOUR LOCAL BOX WORKOUT 2 | Other Results |
WARM UP 4-13-20
(Check In)
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WARM UP
45 Secs ON/15 secs OFF:
1. Jump Rope OR Lateral Hops
2. Stationary Inchworms into 1 Push Up
3. Thumbs Up-20 secs/Breaststrokes-20 secs
4. Strict Press
5. Object Row (barbell/DB/KB/Plate)
6. Calf Stretch-20 secs R/L
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w/ empty bar: Press complex:
3 Strict Press
5 Push Press
7 Push Jerk
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Load up to starting weight for Strength Work!
COOLDOWN
Reverse Shoulders-1 min
Twisted Cross-1 min R/L
Calf Stretch-1 min R/L
| Laura E | Yes | Yep | | Eric M | Yes | | | Cherise | Yes | Yes | | Mindy | Yes | Yes | | DeeAnn | Yes | Yes | | Kodi T | Yes | YES | | Carolyn | Yes | Zoom | | Scott B | Yes | |
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STRENGTH WORK 4-13-20
(Weight)
A. Every 3 minutes for 5 sets complete the following complex unbroken:
3 Strict Press
5 Push Press
7 Push Jerk
*Build up as tolerated. The limiter for most will be their strict press. Depending on equipment available, scale reps as needed. A DB Pair, single DB, or KB can be subbed! If you need help modifying complex reach out to Julia or Seth.
B. For MAX Reps (8 minutes)
4 sets:
30 secs DB or Barbell Row*
30 secs REST
30 secs Bench Dips OR Push Ups
30 secs REST
*The load for the DB or Barbell should be a weight you can move for the entire 30 seconds! If you have no equipment sub an odd object!
**Make your score the heaviest weight you use for the press complex and note your AMRAP reps in the comments.
| 1st | 100 Rx | Julia Goldst Mon, Apr 13, 2020 | | 2nd | 95# Rx | Laura E Mon, Apr 13, 2020 | | 3rd | 80 Rx | Sarah D Mon, Apr 13, 2020 | | 1st | 160 Rx | Seth B Mon, Apr 13, 2020 | | 2nd | 150 Rx | Steve M Mon, Apr 13, 2020 | | 3rd | 135 Rx | Eric M Mon, Apr 13, 2020 |
| Steve M | 150 Rx | | | Eric M | 135 Rx | 100 reps | | Katriel-Maria | 75 Rx | 55-65-75-75-75 | | Cherise | 65 Rx | | | Mindy | 78 reps dips Rx | Max weight #85 on a. | | Tracie | 15x2 Rx | Part B added skill crushers | | Sarah D | 80 Rx | | | Bj | 115 Rx | | | Seth B | 160 Rx | Felt like a metcon | | Nyla | 75 Rx | | | Carolyn | 50 Rx | 55,3pj, 128 reps | | Julia Goldst | 100 Rx | 80-90-100-95-90, 65# row | | Laura E | 95# Rx | :-) | | Scott B | 103 Rx | | | Bill | 115 Rx | | | Katheryn | 60 Rx | |
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SUPPORT YOUR LOCAL BOX WORKOUT 2
(Time, Rx2, Rx3)
FOR TIME:
100 Double Unders
21 Burpees
75 Double Unders
15 Burpees
50 Double Unders
9 Burpees
Goal: Sub 8, CAP at 15 minutes.
Purple Rx: As written
Blue Rx2: Sub 75/50/25 Double Unders OR Lateral Hops w/ the purple rep scheme.
Orange Rx3: Sub Singles OR 75/50/25 Lateral Hops
Yellow MODWOD: Sub 75/50/25 Singles OR Plate Steps, Burpee to box
| 1st | 7:01 Rx | Sarah D Mon, Apr 13, 2020 | | 2nd | 7:09 Rx | Ashley D Mon, Apr 13, 2020 | | 3rd | 7:17 Rx | Kirklin Mon, Apr 13, 2020 | | 1st | 5:37 Rx | Wesly Mon, Apr 13, 2020 | | 2nd | 5:45 Rx | Nate D Mon, Apr 13, 2020 | | 3rd | 5:52 Rx | Vince Mon, Apr 13, 2020 |
| Laura E | 5:23 Rx2 | | | Nate D | 5:45 Rx | | | Steve M | 6:44 Rx | | | Eric M | 6:16 Rx | | | Bill | 8:10 Rx3 | | | DeeAnn | 6:10 Rx3 | Orange | | Mindy | 6:03 Rx2 | | | Tracie | 8:09 Rx | First attempts 9:39 | | Sarah D | 7:01 Rx | | | Kodi T | 6:48 Rx2 | Singles & DU’s mix | | Bj | 10:24 | Plate taps purple scheme | | Seth B | 7:32 Rx | | | Wesly | 5:37 Rx | | | Janelle | 7:19 Rx | | | Peyton | 6:05 Rx | | | Nyla | 7:36 Rx3 | Orange | | Keith C | 9:58 Blue Rx2 | lateral hops | | Todd N | 7:40 Rx | Doing it outside sucked! | | Steven P | 7:15 Rx3 | | | Kirklin | 7:17 Rx | | | Saori | 8:06 Rx | | | Vince | 5:52 Rx | | | Carolyn | 11:13 Rx2 | Lat hops with purple scheme | | Julia Goldst | 10:32 Rx | | | Scott B | 13:22 Rx | | | Ashley D | 7:09 Rx | | | Katheryn | 9:30 Rx2 | |
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