WOD Blog
 | Mon, Apr 27 2020 |  |
| BODIE BROCON 4-27-20 | WARM UP 4-27-20 | METCON 4-27-20 | STRENGTH WORK 4-27-20 |
BODIE BROCON 4-27-20
(Reps)
30 secs ON/30 secs REST x 3 Rounds!
B-ent Over Row
O-verhead Press
D-umbbell Bicep Curl (barbell if needed)
I-nchworm into Plank
E-levator Push Up-1 rep in 30 seconds*
*
5 seconds-Push Up Plank
5 second Hold-Half Way Down
5 Second Hold-Right Above Floor
5 second Hold-Half Way Up
5 second Hold-Push Up Plank
Score as total completed reps. Elevator push up does not count towards score! If needed, add weight to the elevator push up!
Purple Rx: Choose a lightish weight that you can move consistently for each movement. Modify the elevator push up to incline or off knees if needed!
| 1st | 214 Rx | Rachel T Mon, Apr 27, 2020 | | 2nd | 175 Rx | Carolyn Mon, Apr 27, 2020 | | 3rd | 95 Rx | DeeAnn Mon, Apr 27, 2020 | | 1st | 135 Rx | Bj Mon, Apr 27, 2020
Seth B Mon, Apr 27, 2020 | | 2nd | 102 Rx | Eric M Mon, Apr 27, 2020 |
| Eric M | 102 Rx | #95 | | Carolyn | 175 Rx | B 45#=72, O 45#=40, D 30#=40, I 23, E....Happy Birthday Bodie! | | Mindy | Forgot to count :/ Rx | | | DeeAnn | 95 Rx | | | Seth B | 135 Rx | | | Rachel T | 214 Rx | Barbell | | Bj | 135 Rx | Barbell |
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WARM UP 4-27-20
(Check In)
ZOOM CLASSES AT 8:30 AM AND 6:00 PM!
WARM UP
1 min each movement:
Air Squat
Inchworm Into 6 Shoulder Taps
Plate Taps OR Jump Rope
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Hip Rotations-20 reps R/L
Standing YTWL's-5x Through each Movement
Squat w/ Thoracic Rotation-10 alt reps
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Front Squat-5 reps
Strict Press-5 reps
Bent Over Row-5 reps
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Begin Strength Work, warm up front squat further before metcon!
COOLDOWN
Twisted Cross-1 min R/L
Couch Stretch-1 min R/L
| Laura E | Yes | Yes | | Eric M | Yes | | | Carolyn | Yes | Zoom | | Mindy | Yes | Yes |
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METCON 4-27-20
(Reps, Rx+, Rx2, Rx3)
9 min AMRAP:
3 Front Squats
4 STO
17 Plate Taps or Double Unders
Goal: 168+ Reps (7+ Rounds)
Tip: The weight today should be moderately heavy but you should have the capacity to complete the front squats and STO unbroken.
Purpose: To celebrate Boden's birthday! He is three years old, he was born in April of 2017.
*If you only have one DB or KB complete:
6 Goblet Squats
4 STO EACH arm
17 Plate Taps OR Double Unders
Brown Rx+: 185#/135# or 70#/50# DB Pair
Purple Rx: 165#/115# or 50#/35# DB Pair
Blue Rx2: 125#/85# or 35#/25# DB Pair
Orange Rx3: 95#/65# or 30#/20# DB Pair
Yellow MODWOD: Sub Goblet Squat, Single DB STO (4 R/L), Plate Step Ups
| 1st | 240 Rx | Ashley D Mon, Apr 27, 2020 | | 2nd | 266 Rx2 | Laura E Mon, Apr 27, 2020 | | 3rd | 216 Rx2 | Mindy Mon, Apr 27, 2020 | | 1st | 230 Rx+ | Seth B Mon, Apr 27, 2020 | | 2nd | 123 Rx+ | Eric M Mon, Apr 27, 2020 | | 3rd | 264 Rx | Wesly Mon, Apr 27, 2020 |
| Laura E | 266 Rx2 | | | Steve M | 168 Rx | | | Eric M | 123 Rx+ | | | Saori | 100 Rx2 | #105, so heavy, my mental was super weak. Tomorrow is another day! | | Carolyn | 98 Rx3 | Was so heavy! 😅 | | DeeAnn | 279 Rx3 | Orange | | Mindy | 216 Rx2 | | | Ashley D | 240 Rx | | | Seth B | 230 Rx+ | 9+14 | | Wesly | 264 Rx | 55# DB pair. 11 rounds | | Rachel T | 195 Rx2 | Barbell 85# | | Chuck | 264 Rx2 | | | Bj | 192 Rx3 | |
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STRENGTH WORK 4-27-20
(Weight)
Every 2.5 minutes for 5 sets complete:
5 Strict Press!
Build up in weight as tolerated. For those with limited weight sub 8-10 reps every 2.5 minutes depending on difficulty level!
| 1st | 215 Rx | Laura E Mon, Apr 27, 2020 | | 2nd | 85 Rx | Rachel T Mon, Apr 27, 2020 | | 3rd | 65 Rx | Carolyn Mon, Apr 27, 2020 | | 1st | 175 Rx | Seth B Mon, Apr 27, 2020 | | 2nd | 145 Rx | Steve M Mon, Apr 27, 2020
Eric M Mon, Apr 27, 2020 | | 3rd | 135 Rx | Bj Mon, Apr 27, 2020 |
| Eric M | 145 Rx | | | Steve M | 145 Rx | | | Carolyn | 65 Rx | 75x4 | | DeeAnn | 30 Rx | Highest available weight | | Mindy | 55# Rx | | | Seth B | 175 Rx | Got 6!! | | Rachel T | 85 Rx | | | Bj | 135 Rx | | | Laura E | 215 Rx | Sumo deads |
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