WOD Blog
 | Fri, Jul 26 2019 |  |
| WEIGHTLIFTING 7/26/19 | METCON 7/27/19 | SHRED 7/26/2019 | WARM UP 7/26/19 | Other Results |
WEIGHTLIFTING 7/26/19
(Weight)
25 min
WEEK 2 OF 5.
Box Squat to Plates
5-5-5-5-5
Start around 65-70% of regular max and build up. If you are still working on hitting depth in your squat execute your reps with a normal stance focusing on getting as deep as possible. If you are very comfortable hitting depth perform your reps with a wider stance focusing on sitting hips further back and being explosive on the way up.
| 1st | 230 Rx | Alyssa C Fri, Jul 26, 2019 | | 2nd | 225 Rx | Janelle Fri, Jul 26, 2019 | | 3rd | 175 Rx | Julia Goldst Fri, Jul 26, 2019 | | 1st | 345 Rx | Todd N Fri, Jul 26, 2019 | | 2nd | 295 Rx | Ryan Pow Fri, Jul 26, 2019 | | 3rd | 285 Rx | Ian Fri, Jul 26, 2019 |
| Vince | 155 Rx | | | Ryan Pow | 295 Rx | | | Ian | 285 Rx | | | Derek N | 225 Rx | | | Elise | 110 Rx | | | Laura E | 115 Rx | | | Janelle | 225 Rx | | | Katheryn | 155 Rx | 4@165 | | Julia Goldst | 175 Rx | 5x5 at 175 | | Bill | 225 Rx | | | Derek M | 225 Rx | | | Alyssa C | 230 Rx | | | Todd N | 345 Rx | | | Derra | 155 last set Rx | | | Crystal | 125 Rx | |
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METCON 7/27/19
(Time, Rx+, Rx2, Rx3)
3 Rounds For Time:
Run-400 m
Goblet Squat-25 reps (53#/35#, single)
Goal: Sub 10, CAP at 14 minutes.
Tip: You are meant to push the run pace on this workout! Ideally we will try to complete our goblet squats in one set, two if needed. Scale to allow this!
Purpose: Running and squatting are integral parts of our lives! It is critical we train these movements for overall health and longevity.
Purple Rx+: KB or DB pair (50#-53#/35#)
Blue Rx: As written
Orange Rx2: 35#/26#
Yellow Rx3: 26#/20#, 300 m run
White MODWOD: Sub Air Squat to Box, 200 m run or row
| 1st | 8:49 Rx | Julia Goldst Fri, Jul 26, 2019 | | 2nd | 9:07 Rx | Derra Fri, Jul 26, 2019 | | 3rd | 9:13 Rx | Crystal Fri, Jul 26, 2019 | | 1st | 7:34 Rx | Kolton Fri, Jul 26, 2019 | | 2nd | 7:51 Rx | Ian Fri, Jul 26, 2019 | | 3rd | 8:32 Rx | Vince Fri, Jul 26, 2019 |
| Cammon | 9:37 Rx | | | Vince | 8:32 Rx | | | Ryan Pow | 8:54 Rx | | | Ian | 7:51 Rx | | | Derek N | 9:03 Rx | | | DeeAnn | 9:22 Rx3 | 10# KB, 200 m run X 3 | | Elise | 9:56 Rx | | | Janelle | 10:46 Rx | Ouch | | Katheryn | 9:42 Rx2 | | | Julia Goldst | 8:49 Rx | | | Derek M | 10:29 Rx | | | Todd N | 9:15 Rx | | | Kolton | 7:34 Rx | | | Wesly | 8:53 Rx | | | Alyssa C | 9:15 Rx | | | Derra | 9:07 Rx | | | Crystal | 9:13 Rx | |
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SHRED 7/26/2019
(Time)
WORKOUT:
In teams of 2:
35 minutes to get as far as possible
- 100 calories
- 90 American KB swings
- 80 calories
- 70 DB deadlifts
- 60 calories
- 50 American KB Swings
- 40 calories
- 30 DB deadlifts
- 20 Calories
*10 synchronized air squats after each station
NOTE: you may partition as desired, and feel free to use any machine of choice for the calories. You are allowed to switch up the machines.
| Laura E | 27:16 Rx | team La and Bethy |
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WARM UP 7/26/19
(Check In)
FOAM ROLL- Lats, Chest, Calves, Quads, Hamstrings
GROUP WARM UP
Air Squat-25 reps
Jog-200 m
Frankensteins-20 m
Monster Walks-20 m
Toe Walk-20 m
High Knees-20 m
Butt Kickers-20 m
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Hip Rotations-20 reps R/L
Spiderman to Hammy-30 secs R/L
Plank-30 secs
Praying Pose to Hammy-30 secs each position
Calf Stretch on Rig-30 secs R/L
-------------------------
Set up plates and begin back squat.
COOLDOWN
Couch Stretch-2 mins R/L
Calf Stretch on Rig-1 min R/L
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