WOD Blog
 | Sat, Nov 2 2019 |  |
| 10AM WEIGHTLIFTING 11/2/19 | I WANNA GO FAST 11/2/19 | WARM UP 11/2/19 |
10AM WEIGHTLIFTING 11/2/19
(Weight)
-WARM UP-
4 Rounds:
Goblet squat - 10
Hip bridge - 30 Sec
Dynamic Plank hold - 30 sec
Hip rotations
YTW’s - 5
Goblet Squat hold - 30sec
Pigeon stretch
Post up lat stretch
Power clean - 5
Front squat - 5
A. Hang Power Clean
3-3-3-3-3-3
*work up in weight on each set. FAST ELBOWS and TIGHT CORE
B. Front Squat
3-3-3-3-3
* pause at mid squat, pause at bottom, pause mid squat on the way up.
| Elana | a. 105 b. 20 Rx | | | Vince | 145# clean /175 squat Rx | | | Katheryn | 115 Rx | 125 |
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I WANNA GO FAST 11/2/19
(Time, Rx2, Rx3)
With both partners working at a time perform the following movements utilizing a template of 2 mins ON/1 min OFF:
110 Pull Ups
110 Burpee to Plate
220 KB Swings
110 Push Ups
110 TTB
Both partners will work together to complete each movement in full before moving onto the next. Teams may have two plates and two KB's. They will work together in the manner of 2 mins ON/1 min OFF until they complete the workout. Total CAP at 30 minutes.
Purple Rx: 53#/35#, 45# plate for all
Blue Rx2: 35#/26#, 45# plate for all, sub jump CTB, Incline Push Ups, KTC
Orange Rx3: 26#/20#, sub regular burpees, ring rows, sit ups
Yellow MODWOD: Sub 70 reps of each, burpee to box, Russian Swing (20#/15#)
| 1st | 27:23 Rx | Alyssa C Sat, Nov 2, 2019 | | 2nd | 27: ishh Rx2 | Kasidy Sat, Nov 2, 2019 | | 3rd | 29:20 Rx2 | Katheryn Sat, Nov 2, 2019 | | 1st | 27:23 Rx | Todd N Sat, Nov 2, 2019 | | 2nd | 30:00 DNF Rx | Eric M Sat, Nov 2, 2019 | | 3rd | time was sub 25 Rx2 | Keith C Sat, Nov 2, 2019 |
| Eric M | 30:00 DNF Rx | | | Todd N | 27:23 Rx | TnA | | Kasidy | 27: ishh Rx2 | mod push up on knees, burpee to box,CTB | | Vince | 29:20 Rx2 | Partner with katheryn | | Katheryn | 29:20 Rx2 | | | Alyssa C | 27:23 Rx | | | Keith C | time was sub 25 Rx2 | partner was Seth, he did Rx | | Julia Goldst | Not sure | With Darise |
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WARM UP 11/2/19
(Check In)
FOAM ROLL- Quads, Calves, Hamstrings, Lats, Traps
GROUP WARM UP
Russian Swing-30 reps
Burpee-10 reps
Push Up Plank Shoulder Tap-20 reps
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Stationary Inchworm Into Upward Dog-5 reps
Thumbs Up w/ Pause-10 reps
Breaststrokes-10 reps
Alternating Side Plank-10 reps
Reverse Plank-30 secs
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Dead Hang w/ Scap Pulls mixed in-30 secs
Arch Hollow-10 reps
Strict Pull Up-3 reps
Kipping Pull Up-3 reps
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Explain Interval Chipper
COOLDOWN
Overhead Stretch-1 min R/L x 2 sets
Lateral Band Opener-1 min R/L x 2 sets
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