WOD Blog
 | Thu, Apr 30 2020 |  |
| WARM UP 4-30-20 | ABCON 4-30-20 | METCON 4-30-20 |
WARM UP 4-30-20
(Check In)
ZOOM CLASSES AT 8:30 AM AND 6:00 PM
WARM UP
40 secs ON/20 secs OFF:
Plate Taps OR Jumping Jacks
Plate to Overhead or DB Snatch
Plate or DB Rotation 20 secs R/L
Plate Taps Or Jumping Jacks
Bodybuilder to Plate
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Swimmers-10 reps
Scorpions-10 alt reps
Calf Stretch on Plate-30 secs R/L
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COOLDOWN
Modified Hurdlers Stretch-1 min R/L
Puppy Dog-1 min
| Eric M | Yes | | | DeeAnn | Yes | YES | | Mindy | Yes | Yes | | Tracie | Yes | Yes | | Vince | Yes | yes |
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ABCON 4-30-20
(Reps)
A. Tabata Hollow Hold: 20 secs ON/10 secs OFF x 8 sets
REST 1 minute
B. Tabata MOD KB or DB Windmill
40 secs ON/20 secs OFF x 6 sets (3 sets each side). Focus on slow, controlled movement. Use only bodyweight or a soup can if needed!
| Eric M | completed didn't count Rx | | | Mindy | Didn’t count Rx | :/ | | DeeAnn | Didn’t count Rx | Completed, didn’t count | | Vince | All the reps Rx | |
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METCON 4-30-20
(Reps, Rx+, Rx2, Rx3)
20 min AMRAP:
100 m Run OR 10/7 Cal Machine
Single Arm Devil Press-2-4-6-8-10-12-14 etc.
100 m Run OR 10/7 Cal Machine
Alt Hang DB Split Snatch-2-4-6-8-10-12-14 etc.
NOTES:
*Runs/Machine DO NOT count towards score, just devil press and split snatch.
* If you don't have machine access or the ability to run (even shuttle run) sub 60 Single Unders for each run.
*For the single arm devil press if you have it use a DB! Alternate arms as desired but make sure to do an even amount per arm. If you do not have a DB sub either a burpee to KB Snatch OR Burpee Plate to Overhead OR Burpee Ball to Overhead, OR Burpee to Barbell Snatch.
Every arm is a rep for the Alt DB Split Snatch. Meaning round 1 is two TOTAL reps (1 per arm), round 2 is four TOTAL reps (2 per arm etc.)
Brown Rx+: 70#/50#ish weight
Purple Rx: 50#/35#ish weight
Blue Rx2: 35#/25#ish weight
Orange Rx3: 20#/15#ish weight, Sub regular burpee for devil press and regular Hang Alt DB Snatch for Split Snatch.
Yellow MODWOD: Sub Burpee to Box, 20#/12#, Sug Hang Alt DB Snatch for Split Snatch.
| 1st | 90 Rx | Ashley D Thu, Apr 30, 2020 | | 2nd | 60 Rx | Mindy Thu, Apr 30, 2020 | | 3rd | 72 Rx2 | Rachel T Thu, Apr 30, 2020
Tracie Thu, Apr 30, 2020 | | 1st | 62 Rx+ | Steve M Thu, Apr 30, 2020 | | 2nd | 60 Rx+ | Eric M Thu, Apr 30, 2020 | | 3rd | 124 Rx | Seth B Thu, Apr 30, 2020 |
| Steve M | 62 Rx+ | | | Eric M | 60 Rx+ | | | DeeAnn | 84 Rx3 | Orange | | Mindy | 60 Rx | Yay. I used 35# | | Seth B | 124 Rx | Wish I had a heavier DB but then again I don't.. | | Tracie | 72 Rx2 | | | Wesly | 114 Rx | 2 Devil presses into 16s | | Rachel T | 72 Rx2 | Run. Fun. | | Ashley D | 90 Rx | Bike | | Vince | 112 | Heaviest we had was 30#, single unders |
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