WOD Blog
 | Fri, May 1 2020 |  |
| WARM UP 5-1-20 | STRENGTH WORK 5-1-20 | METCON 5-1-20 |
WARM UP 5-1-20
(Check In)
ZOOM CLASS AT 8:30 AM. EQUIPMENT BRING BACK FROM 9:30-11:00 AM AND 5:00-7:00 PM!
WARM UP
2 Rounds:
Good Morning or Romanian Deadlift-20 reps
Hip Bridge March-20 reps
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30 Downward Dog Shoulder Tap
20 Scap Push Ups
15 Side Plank w/ Hip Dip R/L
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SDHP-5 reps
Hang Powerclean-5 reps
Powerclean-5 reps
Press Complex-5 reps each
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Begin Strength Work
COOLDOWN
Seated Forward Fold-1 min
Reverse Shoulders-1 min
| Laura E | Yes | Yep | | Eric M | Yes | | | Tracie | Yes | yes | | Vince | Yes | yes |
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STRENGTH WORK 5-1-20
(Weight)
Every 3 minutes x 5 sets:
6 Touch N Go Deadlifts
*Build up each round!
THEN at the 15 minute mark:
3 min AMRAP at 75% of what you hit for heaviest 6.
Ex. Sally hits 225# for heaviest 6 and drops down to 165# for her AMRAP. Record your score as heaviest 6 set, put reps in the comments.
*For those who don't have the option to build in weight up the reps to 8-12 and implement a slow eccentric if needed!
| 1st | 155 Rx | Rachel T Fri, May 1, 2020 | | 2nd | 80 Rx | Tracie Fri, May 1, 2020 | | 1st | 305 Rx | Bj Fri, May 1, 2020 | | 2nd | 275 Rx | Steve M Fri, May 1, 2020
Eric M Fri, May 1, 2020 | | 3rd | 255 Rx | Vince Fri, May 1, 2020 |
| Eric M | 275 Rx | 34 at 205# for AMRAP | | Steve M | 275 Rx | 36 reps | | Tracie | 80 Rx | 79 on Amrap 65# | | Vince | 255 Rx | 35 @ 191 | | Rachel T | 155 Rx | Limited weight | | Bj | 305 Rx | All the weight we had |
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METCON 5-1-20
(Time, Rx+, Rx2, Rx3)
FOR TOTAL TIME:
3 Rounds of:
10 Sumo Deadlift High Pull
10 Strict Press
THEN
2 Rounds of:
15 Hang Powerclean
15 Push Press
THEN
1 Round of:
30 Powerclean
30 Push Jerks
Goal: Sub 11, CAP at 17 minutes.
*If you have a single DB or KB perform half the reps on one side/half on the other.
Brown Rx+: 115#/75# OR 50#/35# Pair or 70#/50# Single
Purple Rx: 95#/65# OR 35#/25# Pair, or 50#/35# Single
Blue Rx2: 75#/55# OR 30#/20# Pair OR 35#/25# Single
Orange Rx3: 65#/45# OR 20#/12# Pair OR 30#/20# Single
Yellow MODWOD: 45#/35# OR 12#/8# Pair OR single
| 1st | 14:14 Rx | Emily M Fri, May 1, 2020 | | 2nd | 15:27 Rx | Rachel T Fri, May 1, 2020 | | 3rd | 9:58 | Janelle Fri, May 1, 2020 | | 1st | 10:25 Rx+ | Seth B Fri, May 1, 2020 | | 2nd | 11:28 Rx | Todd N Fri, May 1, 2020 | | 3rd | 16:28 Rx | Steve M Fri, May 1, 2020 |
| Laura E | 10:09 | Mod for shoulder | | Steve M | 16:28 Rx | | | Eric M | DNF | 22:25 115# Rx+ | | Susie | 10:34 | Russian swing for hang power clean & DL for power clean | | Seth B | 10:25 Rx+ | Great workout | | Emily M | 14:14 Rx | | | Janelle | 9:58 | Left arm only strict press 20# DB,PP and PJ 35# DB. | | Todd N | 11:28 Rx | | | Vince | 11:09 Rx2 | I may have done 40 Power cleans by mistake | | Rachel T | 15:27 Rx | | | Bj | 17:45 Rx | |
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