WOD Blog
 | Wed, Apr 29 2020 |  |
| WARM UP 4-29-20 | METCON 4-29-20 | STRENGTH WORK 4-29-20 |
WARM UP 4-29-20
(Check In)
ZOOM CLASSES AT 8:30 AM AND 6:00 PM
EMOM 5:
Min 1: 20 Air Squats+Alt Fire Hydrants w/ time remaining
Min 2: 25 Jumping Jacks+Frog Pumps w/ time remaining
Min 3: 16-20 Lunges+Alt Fire Hydrants w/ time Remaining
Min 4: 8 Tuck Jumps+Frog Pumps w/ time remaining
Min 5: Calf Raises off step or plate (hold onto something for balance)
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Twisted Lizard-30 secs R/L
Mountain Climber-20 reps
Seated Straddle-30 secs
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Clean High Pull-5 reps
Front Squat-5 reps
THEN complete one complex:
1 Powerclean
2 Hang Squat Clean
3 Lunges (each leg)
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Begin Weightlifting!
COOLDOWN
Couch Stretch-1 min R/L x 2 sets
Seated Forward Fold-1 min
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METCON 4-29-20
(Reps, Rx+, Rx2, Rx3)
12 min AMRAP:
5 LEG DAY complex* (1 rep per completed complex)
30 Mountain Climbers* (Standard is knee must touch elbow each rep but foot can hover above the ground!)
REST 30 seconds
One Complex=1 rep of all of the following:
Jump Lunge R
Jump Lunge L
Jump Squat
Tuck Jump
*If you need help on any movement standards, feel free to text Julia! 813-390-5121
Goal: 280+ reps (8+ rounds)
Brown Rx+: Wear a 20#/14# weight vest OR hold a plate for complex weighing around 20#/15#.
Purple/Blue Rx: As written
Orange Rx3: Sub Regular Lunge/Regular Lunge/Air Squat/High Jump
Yellow MODWOD: Sub Step Up R/Step Up L/Air Squat/Plate Tap, 20 mountain climbers
| 1st | 403 Rx | Laura E Wed, Apr 29, 2020 | | 2nd | 272 Rx | Miah Wed, Apr 29, 2020 | | 3rd | 255 Rx | Katheryn Wed, Apr 29, 2020 | | 1st | 385 Rx | Vince Wed, Apr 29, 2020 | | 2nd | 350 Rx | Eric M Wed, Apr 29, 2020 | | 3rd | 315 Rx | Chuck Wed, Apr 29, 2020 |
| Laura E | 403 Rx | | | Eric M | 350 Rx | | | Seth B | 280 Rx | | | Katheryn | 255 Rx | | | Miah | 272 Rx | | | Wesly | 280 Rx | | | Vince | 385 Rx | 11 rounds | | Chuck | 315 Rx | |
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STRENGTH WORK 4-29-20
(Weight)
Every 3 minutes x 5 sets complete:
1 Powerclean
2 Hang Squat Clean
3 Lunges (each leg)
Build up in weight as tolerated! Aim to go heavier than previous weeks! For those with limited weight sub:
1-3 Powercleans
2-4 Hang Squat Cleans
3-6 Lunges (each leg)
If you have one DB or KB perform one of the above complex on each side per round!
| 1st | 135 Rx | Rachel T Wed, Apr 29, 2020 | | 2nd | 110 Rx | Katheryn Wed, Apr 29, 2020 | | 1st | 185 Rx | Eric M Wed, Apr 29, 2020
Steve M Wed, Apr 29, 2020 | | 2nd | 160 Rx | Seth B Wed, Apr 29, 2020 | | 3rd | 135 Rx | Vince Wed, Apr 29, 2020 |
| Steve M | 185 Rx | | | Eric M | 185 Rx | | | Seth B | 160 Rx | | | Katheryn | 110 Rx | | | Chuck | 115 Rx | | | Vince | 135 Rx | 85, 95, 105,115,125,135 | | Rachel T | 135 Rx | 1 PC 2 SC |
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