WOD Blog
 | Wed, Apr 15 2020 |  |
 | Happy Birthday: Ryan Pow & Madison S |
 | Welcome: Nikki |
| WARM UP 4-15-20 | STRENGTH WORK 4-15-20 | METCON FINISHER 4-15-20 |
WARM UP 4-15-20
(Check In)
ZOOM CLASSES AT 8:30 AM AND 6:00 PM!
WARM UP
15 secs/15 secs x 4 sets alternating between:
Air Squats-15 secs
Praying Pause in bottom of squat-15 secs
*No rest in between straight from air squats to praying pose
THEN:
5 Front to Back Lunges EACH Leg
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Jane Fonda's-15 reps R/L
Spiderman to Hammy-30 secs R/L
Puppy Dog or Post Up Lat Stretch on Wall-30 secs
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w/ Whatever object you have
Clean Grip Deadlift-3 reps
Clean Grip High Pull-3 reps
Powerclean-3 reps
Alternating Lunge-3 reps R/L
Front Squat-3 reps
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COOLDOWN
Couch Stretch-1 min R/L
Pigeon Pose-1 min R/L
| Laura E | Yes | Yep | | Eric M | Yes | | | Nikki | Yes | Yes score: 20lb dumbbells, 93 | | Carolyn | Yes | Zoom | | Vince | Yes | yes |
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STRENGTH WORK 4-15-20
(Weight)
A. Every 3 minutes x 6 sets complete the following complex unbroken:
2 Powercleans
4 Lunges EACH leg
6 Front Squats
Add weight as tolerated. Use a barbell, pair of DB's, or KB pair.
Option for those with one DB, KB, or Odd object sub:
4-6 Powercleans EACH Side
8-10 Goblet Lunges
12-15 Goblet Squats*
*add a tempo if needed! If the object is light for you go for higher reps. If it is on the heavier side, go for lighter reps.
If you need modifications based on the equipment you have reach out to Julia 813-390-5121 or Seth 385-221-4500
| 1st | 135 Rx | Janelle Wed, Apr 15, 2020 | | 2nd | 130 Rx | Alyssa C Wed, Apr 15, 2020 | | 3rd | 127 Rx | Julia Goldst Wed, Apr 15, 2020 | | 1st | 185 Rx | Steve M Wed, Apr 15, 2020 | | 2nd | 155 Rx | Eric M Wed, Apr 15, 2020 | | 3rd | 150 Rx | Derek M Wed, Apr 15, 2020 |
| Laura E | 90# Rx | | | Steve M | 185 Rx | | | Eric M | 155 Rx | | | Katheryn | 100 Rx | | | Susie | 15 Rx | 6 DL, 6 step up per leg, 6 squats w/KB | | Alyssa C | 130 Rx | | | Nikki | 20 Rx | | | Derek M | 150 Rx | | | Carolyn | 65 Rx | BW lunges | | Julia Goldst | 127 Rx | 58 kilos, 40-50-55-56-57-58 kg | | Vince | 125 Rx | 75, 80, 95, 105,115, 125 | | Janelle | 135 Rx | | | Bill | 115 Rx | | | Saori | 90 Rx | | | Sarah D | 105 Rx | |
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METCON FINISHER 4-15-20
(Reps, Rx2, Rx3)
30 secs ON/30 secs OFF x 7 sets:
Jump Lunges!
Score is TOTAL reps
Purple/Blue Rx: As written
Orange Rx3: Sub regular lunges
Yellow MODWOD: Sub Step ups
| 1st | 192 Rx | Saori Wed, Apr 15, 2020 | | 2nd | 191 Rx | Julia Goldst Wed, Apr 15, 2020 | | 3rd | 160 Rx | Ashley D Wed, Apr 15, 2020 | | 1st | 209 Rx | Steve M Wed, Apr 15, 2020 | | 2nd | 175 Rx | Eric M Wed, Apr 15, 2020 | | 3rd | 174 Rx | Vince Wed, Apr 15, 2020 |
| Laura E | 154 Rx | | | Steve M | 209 Rx | | | Eric M | 175 Rx | | | Seth B | 156 Rx | | | Katheryn | 140 Rx | | | Susie | 106 Rx3 | Reg lunges with support for balance | | Nikki | 93 Rx3 | | | Derek M | 132 Rx | | | Kirklin | 144 Rx | | | Julia Goldst | 191 Rx | | | Carolyn | 82 oh boy...you guys killed me 🤦🏼♀️ But I did them 🤗 Rx | | | Vince | 174 Rx | | | Nyla | 89 Rx3 | Orange | | Bill | 87 Rx2 | | | Saori | 192 Rx | | | Ashley D | 160 Rx | | | Tracie | 115 Rx3 | |
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