WOD Blog
 | Mon, Apr 20 2020 |  |
| WARM UP 4-20-20 | STRENGTH WORK 4-20-20 | SUPPORT YOUR LOCAL BOX WORKOUT 3 |
WARM UP 4-20-20
(Check In)
ZOOM CLASSES AT 8:30 AM AND 6:00 PM!!
WARM UP
3 min AMRAP:
12 Air Squats
6 Strict Press
6 Bent Over Row
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Hip Rotation-20 reps R/L
Spiderman to Hammy-30 secs R/L
Bodyweight or Light Weight Bodyweight Bent Over YTWL's
15 reps each-see video on main page
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Push Press-6 reps
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Begin Strength Work
COOLDOWN
Standing Pec Stretch-1 min R/L
Single Leg Saddle-1 min R/L
| Eric M | Yes | | | Mindy | Yes | Yes | | DeeAnn | Yes | Yes | | Laura E | Yes | Yep | | Tracie | Yes | Yes | | Carolyn | Yes | Zoom with Todd & Julia | | Vince | Yes | yes |
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STRENGTH WORK 4-20-20
(Weight)
21 Minute Total Timer:
A. 5-3 min Rounds:
6 Strict Press
6 Push Press
REST w/ time remaining
*Adjust reps if needed based on weight available.
At the 15 minute mark complete:
B. 3 min AMRAP: Bicep Curls*
At the 18 minute mark complete:
C. 3 min AMRAP: Rear Fly*
Goal: Work up to a heavy set of A. Complete 30-50 reps of both rear fly and bicep curls!
*Use light DB's, plates, a band, or even soup cans! Ideally both arms will be working at the same time but you can switch up styles!
Your score will be heaviest weight on complex, note the reps you complete in comments.
| 1st | 99 Rx | Julia Goldst Mon, Apr 20, 2020 | | 2nd | 85 Rx | Rachel T Mon, Apr 20, 2020 | | 3rd | 75# Rx | Laura E Mon, Apr 20, 2020 | | 1st | 152 Rx | Seth B Mon, Apr 20, 2020 | | 2nd | 135 Rx | Eric M Mon, Apr 20, 2020 | | 3rd | 115 Rx | Bill Mon, Apr 20, 2020
Bj Mon, Apr 20, 2020 |
| Eric M | 135 Rx | 83 reps total. 65# BC/15# plates RF | | Mindy | #35 Rx | 116 reps | | DeeAnn | #30 Rx | | | Laura E | 75# Rx | Floor press and rows completed all 5×12 | | Seth B | 152 Rx | Did 7+6 solid pump day loved it | | Tracie | Yea Rx | | | Bj | 115 press Rx | | | Rachel T | 85 Rx | | | Julia Goldst | 99 Rx | 45 kg, 48 (kg 105x5 strict), 37 curls (35# bar), 50 rear fly (10# plates) | | Carolyn | 60 Rx | 50,60 | | Vince | 95 Rx | | | Bill | 115 Rx | | | Katheryn | 65 Rx | |
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SUPPORT YOUR LOCAL BOX WORKOUT 3
(Time, Rx2, Rx3)
FOR TIME:
50 DB (or barbell) Deadlift
50 Sit Ups (no anchor, for purple and blue level feet must be butterflied and athletes are NOT permitted to swing arms behind head for momentum. Arms must stay straight out in front. See demo video on main page!)
50 Step Ups
50 Single Arm Thrusters (total)
Goal: Sub 13, CAP at 20 minutes.
Purple Rx:
Deadlift Either:
50#/35# pair
135#/95# barbell
70#/50# Single OR whatever weight is available
Box: 24''/20''ish
Thruster Roughly Either:
50#/35# Single
75#/55# Barbell
Blue Rx2:
Deadlift Either:
50#/35# Pair
135#/95# Barbell
70#/50# single OR Whatever weight is available
Box: 24''/20''ish
Thruster: 35#/25# Single OR 45#/35# Barbell
Orange Rx3: Athletes can swing arms on sit ups.
Deadlift Either:
35#/25# Pair
115#/75# Barbell
50#/35# Single OR Whatever weight is available
Box: 20''/16''ish
Thruster: 30#/20# Single OR either a lighter barbell 35/25# or use 45#/35# and cut reps to 30.
Yellow MODWOD:
Deadlift Either:
20#/12# Pair
OR 45#/35# Barbell
OR Whatever weight is available
Box: 16''/12'' or lower
Thruster: 20#/12# Single OR 25#/15# Bar, Sub Push Press or Thruster to Couch
| 1st | 8:40 Rx | Janelle Mon, Apr 20, 2020 | | 2nd | 9:25 Rx | Julia Goldst Mon, Apr 20, 2020 | | 3rd | 9:33 Rx | Kodi T Mon, Apr 20, 2020 | | 1st | 8:12 Rx | Seth B Mon, Apr 20, 2020 | | 2nd | 9:49 Rx | Todd N Mon, Apr 20, 2020 | | 3rd | 12:11 Rx | Wesly Mon, Apr 20, 2020 |
| Laura E | 9:38 Rx | 30# thruster 95# deads | | Eric M | 13:11 Rx | 135# BB, 70# DB | | Steve M | 12:54 Rx | | | Saori | 12:27 Rx | | | Seth B | 8:12 Rx | 137 lbs DL/55 lb DB | | DeeAnn | 12:25 Rx3 | 55 lb DL, 15 lb DB Thrusters | | Mindy | 11:34 Rx2 | | | Janelle | 8:40 Rx | DB’s | | Tracie | 10:17 Rx3 | 75#DL 20' step up 15# thrusters | | Wesly | 12:11 Rx | 55 DBs | | Keith C | Orange 10:45 Rx3 | DL 135 | | Bj | 13:35 Rx2 | Sub push press for thrusters | | Rachel T | 13:31 Rx | 95# DL 35# single arm DB | | Steven P | 11:12 | 40# Pair EB deadlift, Butterfly straight arm sit up, 30# dB pair thrusters | | Julia Goldst | 9:25 Rx | | | Carolyn | 12:25 Rx3 | | | Vince | 12:32 Rx | 75# bar | | Todd N | 9:49 Rx | | | Ashley D | 9:16 Rx2 | | | Bill | 13:43 Rx | | | Nate D | 12:22 Rx | 135, 75 | | Kodi T | 9:33 Rx | Barbell 105, 65 thrusters | | Scott B | 17:48 Rx3 | 115#, 35# | | Katheryn | 10:39 Rx2 | | | Derek M | 18:54 Rx | | | Nyla | 16:18 Rx3 | Orange |
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