WOD Blog
 | Wed, Apr 22 2020 |  |
 | Happy Birthday: Becky C |
| METCON 4-22-20 | WARM UP 4-22-20 | STRENGTH WORK 4-22-20 |
METCON 4-22-20
(Reps, Rx+, Rx2, Rx3)
8 min AMRAP:
8 Hang Powercleans
8 STO
8 Back Squats OR DB/KB Squats (use two if you have access)
Goal: 144+ Reps (6+ Rounds)
Tip: You should have the capacity to perform rounds unbroken (especially in the beginning) with the weight you choose.
*If you have one DB/KB perform 4 per side on hang clean and push press, 8 goblet squats
Brown: 125#/85# OR 50#/35# pair OR 70#/50# Single
Purple: 115#/75# OR 35#/25# pair OR 50#/35# Single
Blue Rx2: 95#/65# OR 30#/20# pair OR 35#/25# Single, sub front squat for back squat if needed
Orange Rx3: 65#/45# OR 25#/15# pair OR 30#/20# single, sub front squat for back squat if needed
Yellow MODWOD: 45#/35# OR 20#/12# Pair OR single, squat to box
| 1st | 162 Rx+ | Alyssa C Wed, Apr 22, 2020 | | 2nd | 135 Rx+ | Janelle Wed, Apr 22, 2020 | | 3rd | 124 Rx+ | Julia Goldst Wed, Apr 22, 2020 | | 1st | 155 Rx+ | Seth B Wed, Apr 22, 2020 | | 2nd | 130 Rx+ | Todd N Wed, Apr 22, 2020 | | 3rd | 128 Rx+ | Steve M Wed, Apr 22, 2020 |
| Laura E | 120 Rx | 38# goblet squat | | Eric M | 106 Rx+ | | | Steve M | 128 Rx+ | | | Seth B | 155 Rx+ | | | Saori | 104 Rx | | | Katheryn | 170 Rx2 | | | Mindy | 96 Rx2 | | | DeeAnn | 115 Rx3 | Orange | | Ashley D | 180 Rx | 35# DB | | Alyssa C | 162 Rx+ | | | Todd N | 130 Rx+ | | | Janelle | 135 Rx+ | | | Julia Goldst | 124 Rx+ | | | Bill | 96 Rx | ...not sure, computer died! so best guess on timer | | Susie | 152 Rx2 | Russian swings for hang power cleans | | Vince | 121 Rx2 | owie | | Rachel T | 111 Rx | |
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WARM UP 4-22-20
(Check In)
ZOOM CLASSES AT 8:30 AM AND 6:00 PM
WARM UP!
30 secs ON/15 secs OFF:
Air Squats
Strict Press
Lunges
Hang Clean High Pull
--------------------------
Jane Fonda's-10 reps R/L
Donkey Kicks-10 reps R/L
Scorpions-10 alt reps
Samson Stretch-30 secs R/L
Swimmers-10 reps
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Warm Up Complex:
1 Powerclean
2 Alternating Lunges EACH Leg (4 total)
3 Front Squats
2 Alternating Lunges EACH Leg (4 total)
1 Powerclean
COOLDOWN
Twisted Lizard-1 min R/L
Seated Forward Fold-1 min
| Laura E | Yes | Yes | | Eric M | Yes | | | Mindy | Yes | Yes | | DeeAnn | Yes | Yes |
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STRENGTH WORK 4-22-20
(Weight)
1-2-3 Complex!
Every 3 minutes x 5 sets perform the following unbroken:
1 Powerclean
2 Alternating Lunges EACH Leg (4 total)
3 Front Squats
2 Alternating Lunges EACH Leg (4 total)
1 Powerclean
Build up in weight as tolerated! If you have a PAIR of dumbbells, complete the same complex increase reps as needed to:
2-4 powercleans
2-4 lunges each leg (4-8 total)
3-6 Goblet Squats
2-4 Lunges each leg (4-8 total)
2-4 Powercleans
If you have a single DB or KB perform:
1-3 Powercleans EACH Arm
2-4 Lunges EACH Leg (goblet or holding DB on one shoulder, alternating shoulders each set)
3-6 Goblet Squats
2-4 Lunges EACH Leg (4-8 total)
1-3 Powercleans EACH Arm
If you need modifications based on the equipment you have available text Julia at 813-390-5121
| 1st | 140# Rx | Alyssa C Wed, Apr 22, 2020 | | 2nd | 132 Rx | Julia Goldst Wed, Apr 22, 2020 | | 3rd | 125 Rx | Janelle Wed, Apr 22, 2020 | | 1st | 205 Rx | Steve M Wed, Apr 22, 2020 | | 2nd | 165 Rx | Todd N Wed, Apr 22, 2020
Eric M Wed, Apr 22, 2020 | | 3rd | 115 Rx | Bill Wed, Apr 22, 2020 |
| Eric M | 165 Rx | | | Steve M | 205 Rx | | | Katheryn | 105 Rx | | | Mindy | #85 Rx | | | DeeAnn | 30 Rx | Orange | | Alyssa C | 140# Rx | | | Janelle | 125 Rx | | | Julia Goldst | 132 Rx | 60 kg | | Bill | 115 Rx | | | Todd N | 165 Rx | | | Rachel T | 135 | 1 PC 3 FS 1 PC |
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