WOD Blog
 | Mon, Oct 28 2019 |  |
 | Happy Birthday: Brad L |
| WEIGHTLIFTING 10/28/19 | WARM UP 10/28/19 | METCON 10/28/19 | ZOMBIE SHOOT OUT 10-28-22 | SHRED 10/28/2019 | Other Results |
WEIGHTLIFTING 10/28/19
(Weight)
WEEK 1 OF 4. Please don’t use back wall with zombies. If needed work in with someone.
22 minutes: (complete 4-5 rounds depending on time)
Pick one of the following overhead options:
Strict Press Biased
A1. Strict Press-5-5-5-5
A2. DB Push Press-10-10-10-10
A3. Handstand Hold-30 secs OR walk-10-20 m
REST 1-2 minutes
For this option athletes will perform 5 strict press, immediately into 10 DB Push Press, immediately into their handstand hold or walk. Start around 70-75% of best strict press and increase in load each round. Load may also be increased on the DB pair but the goal is to complete your set of 10 UNBROKEN.
Handstand Push Up Biased
A1. STRICT Handstand Push Up-5-5-5-5 (negatives or deficit)
A2. Pike Push Up or Kipping HSPU-5-10 reps depending on level)
A3. Overhead Carry-40 m (DB pair)
REST 2 minutes
For this option athletes will either complete a set of 5 strict handstand push ups (increase deficit each round if needed) OR they will complete a set of 5 handstand push up negatives. They will then immediately move into a pike push up on a box or kipping HSPU's for 5-10 reps depending on level. They will then move directly into an overhead carry with a pair of DB's. Please DO NOT choose the kipping HSPU option if you do not have a strict rep yet.
| 1st | 9:24 Rx | Mindy Mon, Oct 28, 2019 | | 2nd | 100 Rx | Julia Goldst Mon, Oct 28, 2019 | | 3rd | 95 Rx | Emily M Mon, Oct 28, 2019 | | 1st | 95sp; 35db Rx | Bill Mon, Oct 28, 2019 | | 2nd | 125 strict press, 35 db pp Rx | Ryan Pow Mon, Oct 28, 2019 | | 3rd | 95 Rx | Derek N Mon, Oct 28, 2019 |
| Vince | 20# Rx | HSPU focus | | Ryan Pow | 125 strict press, 35 db pp Rx | Attempted 135 and failed on 4th rep | | Cherise | 65 Rx | strict press | | Mindy | 9:24 Rx | handsttand walks in warmup | | DeeAnn | 45 Rx | | | John L | HSPU Rx | 3 stacked tens for deficit. | | Scott B | 45 Rx | | | Carolyn | 70 Rx | | | Saori | 65 Rx | Strict press & hs | | Susie | 45 lbs. 30 Rx | Strict press | | Derek N | 95 Rx | | | Olive | 45# Rx | | | Katheryn | 75 Rx | | | Bill | 95sp; 35db Rx | | | Julia Goldst | 100 Rx | Strict press focus, 100x2 sets, 95x3 sets, 35 DB'sx3 sets, 30x2 sets, hs walk 10 m+45 core/mob work | | Jayne | 60 Rx | | | Keith C | 5rds Rx | | | Kasidy | 20lbs Rx | 10 min 1 sec | | Rachel T | 25# DB Rx | Working on HSPU | | Emily M | 95 Rx | |
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WARM UP 10/28/19
(Check In)
FOAM ROLL: Chest, Lats, Traps, Forearms
GROUP WARM UP
Shuttle Jog-1 min
Plate Overhead Carry-40 m
Plate to Overhead-10 reps
Plate Front Squat-10 reps
Plate Press-10 reps R/L
Plate High Pull-10 reps R/L
Plate Bus Driver-20 reps (10 each way)
Plate Front Raise-10 reps (slow and controlled)
Plate Rotation-10 reps R/L
Plate Row-10 reps
Bodyweight Split Squat-10 reps R/L
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Stationary Inchworm Into 6 Shoulder Taps-5 reps
Alternating Side Plank-10 alt reps
Reverse Shoulders-30 secs
Handstand Hold-30 secs
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Post Up Lat Stretch on Rig-30 secs
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Explain Strength Work
COOLDOWN
Banded Bully-1 min R/L x 2 sets
Post Up Lat Stretch-1 min R/L x 2 sets
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METCON 10/28/19
(Time, Rx+, Rx2, Rx3)
FOR TIME:
Burden Run w/ DB-120 m (20 m increments)
DB Thruster-50 reps (25 R/L)*
Burden Run w/ DB-120 m (20 m increments)
Hang Alt DB Split Snatch-50 reps*
*Athletes will use a single DB for the thruster. They do not have to complete all reps in a row but must complete 25 each arm.
*Reminder for the DB split snatch opposite arm and leg must be used. For example, when your right leg is forward your left arm has the dumbbell, when your left leg is forward your right arm has the DB. Alternate in this manner until you accumulate 50 reps.
Goal: Sub 9, CAP at 14 minutes.
Tip: Keep a steady pace while running and try to hold your DB in a way that doesn't fatigue your shoulders or grip. Try to keep moving through the thrusters. If the arm you are on starts to fatigue, switch! Don't feel obligated to complete a certain number of reps. Go with a rep scheme that allows the least amount of breaks. Try not to set the DB down. Keep a steady pace on the split snatch and try to rest the arm that is not working.
Brown Rx+: 60#/40# DB (single)
Purple Rx: 50#/35# DB
Blue Rx2: 35#/20# DB
Orange Rx3: 20#/12# DB
Yellow MODWOD: Sub goblet squat to box or DB Push Press, no burden run
| 1st | 8:28 Rx+ | Alyssa C Mon, Oct 28, 2019 | | 2nd | 8:29 Rx+ | Janelle Mon, Oct 28, 2019 | | 3rd | 10:18 Rx | Rachel T Mon, Oct 28, 2019 | | 1st | 8:24 Rx+ | Seth B Mon, Oct 28, 2019 | | 2nd | 8:31 Rx+ | Todd N Mon, Oct 28, 2019 | | 3rd | 9:51 Rx | Grant H Mon, Oct 28, 2019 |
| Cammon | 8:36 Rx2 | not 50 lb | | John L | 8:49 Rx2 | | | Vince | 7:28 Rx2 | | | Shane | 11:15 Rx | | | Ryan Pow | 11:11 Rx | | | Sandra D | 7:48 Rx2 | | | Cherise | 8:29 Rx2 | | | Luis Mu | 8:02 Rx2 | | | Scott B | 8:36 Rx3 | | | Carolyn | DNF Rx2 | Finished in 12:36 doing 30 reps | | Saori | 12:50 Rx2 | Started with 35, switched to 30 after 6 trstr | | Susie | 10:30 Rx 1 | Walked w/o weights, goblet squats instead of DB thrusters | | Derek N | 11:59 Rx | | | Olive | 8:53 Rx3 | | | Katheryn | 7:26 Rx2 | | | Seth B | 8:24 Rx+ | | | Bill | 10:37 Rx2 | | | Jayne | 10:15 Rx2 | | | Janelle | 8:29 Rx+ | | | Keith C | 7:38 Rx3 | used 25#DB | | Rachel T | 10:18 Rx | | | Grant H | 9:51 Rx | | | Todd N | 8:31 Rx+ | | | Alyssa C | 8:28 Rx+ | | | Bj | 10:54 Rx2 | | | Emily M | 10:33 Rx | |
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ZOMBIE SHOOT OUT 10-28-22
(Reps)
WARM UP:
45 ON/15 OFF x 6 Minutes
Jumping Jacks
Inchworms
Air Squats
Spiderman to Hammy R
Spiderman to Hammy L
Downward Dog
With a team of 3-5 zombie- apocalypse survivors:
Perform six-5 min Rounds with 1 min rest between rounds:
Follow the Leader style of:
Row-100 m
Burpee-5 reps
D-ball to Wall-5 reps
Goblet Squat-5 reps
Cobweb Crawl-12 ft.
then with time remaining
Shoot zombies for points
or Bike away zombie horde for points.
Score=total number of zombies killed (points)+how far your team got away (calories on bike)
| Paige E | 390 Rx | | | Lance | 390 Rx | | | Vince | 482 Rx | With Olivia, Lily, Sofia and Zeppe |
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SHRED 10/28/2019
(Time)
WARM-UP:
shuttle run or row for 3 minutes
40 meter overhead carry R/L
5 strict press R/L
5 upright rows R/L
20 banded good mornings
20 banded pull aparts
10 banded pass-throughs
15 scap pulls
15 arch hollows
3 strict pull-ups
5 kipping pull-ups
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SHRED:
Every 5 minutes x 4 rounds:
- 15 double hang KB clean (Or DB)
- 400-meter run OR 500-meter row
- 15 pull-ups
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COOLDOWN:
- ROMWOD
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