WOD Blog
 | Fri, Apr 24 2020 |  |
| WARM UP 4-24-20 | STRENGTH WORK 4-24-20 | METCON 4-24-20 |
WARM UP 4-24-20
(Check In)
ZOOM CLASS AT 8:30 AM!!!
WARM UP
3 Rounds:
5 Snatch Grip Deadlifts
5 Snatch Grip High Pulls
10 Glute Bridges
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Cat-Cow-10 reps (both directions is one)
Alternating Scorpions-10 reps
YTW's-10 reps each
Hollow Hold-30 secs
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Conventional Deadlift-10 reps
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Build up to starting deadlift weight! Warm up snatch more before metcon
COOLDOWN
Standing or Seated Tricep Stretch-1 min R/L
Crossbody Stretch-1 min R/L
Seated Forward Fold-1 min
| Laura E | Yes | Yeeesh | | Mindy | Yes | Yes | | Eric M | Yes | | | Vince | Yes | yep |
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STRENGTH WORK 4-24-20
(Weight)
Every 3 minutes for 5 sets complete:
5 BELTLESS, RESET Deadlifts (mixed grip allowed)
*Build up in weight each round! If you are limited on weight up reps to 8-12 and add a slow eccentric if needed.
| 1st | 225 Rx | Rachel T Fri, Apr 24, 2020
Janelle Fri, Apr 24, 2020 | | 2nd | 205 Rx | Laura E Fri, Apr 24, 2020 | | 3rd | 155 Rx | Katheryn Fri, Apr 24, 2020 | | 1st | 367 Rx | Seth B Fri, Apr 24, 2020 | | 2nd | 305 Rx | Eric M Fri, Apr 24, 2020 | | 3rd | 275 Rx | Steve M Fri, Apr 24, 2020 |
| Steve M | 275 Rx | | | Eric M | 305 Rx | | | Mindy | 105 Rx | All the weight we have | | DeeAnn | 105 Rx | All the weight we have | | Vince | 235 Rx | | | Janelle | 225 Rx | | | Rachel T | 225 Rx | | | Seth B | 367 Rx | | | Katheryn | 155 Rx | | | Laura E | 205 Rx | |
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METCON 4-24-20
(Time, Rx+, Rx2, Rx3)
FOR TIME:
Powersnatch
10-9-8-7-6-5-4-3-2-1
*Between each set including after round of 1 PICK ONE to stick with the whole time:
-Shuttle Run 60 m (10 m increments)
-Machine 10/7 Calories
*If you only have one one object do the prescribed reps on each arm!
Goal: Sub 10, CAP at 15 minutes
Brown Rx+: 135#/95# OR Double DB 60#/40# OR Single Weight 70#/50#
Purple Rx: 115#/75# OR Double DB 50#/35# OR Single Weight 60#/40#ish
Blue Rx2: 95#/65# OR Double DB 35#/25# OR single Weight 40#/30#ish
Orange Rx3: 65#/45# OR Double DB 30#/20# OR Single Weight 35#/25#
Yellow MODWOD: 35#/15# OR Double DB 20#/12# OR single Weight 20#/12#
| 1st | 11:14 Rx+ | Alyssa C Fri, Apr 24, 2020 | | 2nd | 13:11 Rx | Rachel T Fri, Apr 24, 2020 | | 3rd | 13:24 Rx | Janelle Fri, Apr 24, 2020 | | 1st | 9:44 Rx+ | Seth B Fri, Apr 24, 2020 | | 2nd | 10:52 Rx | Wesly Fri, Apr 24, 2020 | | 3rd | 14:34 Rx | Todd N Fri, Apr 24, 2020 |
| Steve M | 14:38 Rx | | | Saori | 13:39 Rx | | | Ashley D | 13:54 Rx | #35 lb dB-double the reps; bike | | Eric M | DNF Rx+ | 18:50 RX+ | | DeeAnn | 20:00 Rx3 | Orange | | Mindy | 20:00 Rx3 | | | Seth B | 9:44 Rx+ | | | Vince | 10:31 Rx2 | | | Tracie | 11:16 Rx3 | 25#s DB doubled rep. | | Janelle | 13:24 Rx | Row | | Todd N | 14:34 Rx | Bike | | Wesly | 10:52 Rx | 55# DB pair | | Rachel T | 13:11 Rx | Barbell | | Alyssa C | 11:14 Rx+ | | | Katheryn | 10:40 Rx2 | | | Laura E | 12:16 | Subbed powercleans and a. burpees |
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