WOD Blog
 | Mon, Mar 2 2020 |  |
| WARM UP 3-2-20 | WEIGHTLIFTING 3-2-20 | METCON 3-2-20 | SHRED 3-2-2020 | Other Results |
WARM UP 3-2-20
(Check In)
FOAM ROLL- Chest, Lats, Traps,
GROUP WARM UP
Grab a bench, rack, and bar!
30 secs ON/15 secs OFF
Bodybuilders
Bench OR Floor Press (empty bar)
Hang Clean High Pull
Scap Push Up
Strict Press
Thumbs Up
Breaststrokes
Reverse Plank
Handstand Hold
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Explain Bench Press
COOLDOWN
Banded Bully-1 min R/L x 2 sets
Lateral Band OR Wall Opener-1 min R/L x 2 sets
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WEIGHTLIFTING 3-2-20
(Weight)
22-25 minutes:
WEEK 3
A1. Bench Press-3-3-3-3-3-MR
A2. Strict HSPU Work*
Start bench press around 80% of 1RM and build up each set. Perform a max rep set with the weight you start with, utilizing a double pause (halfway down and on chest). For the HSPU work, try to beat what you did last week. If you are working towards your first strict reps consider switching up which option you are working on!
**
1. If you have more than 12 strict complete a MR DEFICIT set (strict) each round starting with 25# plates and building up as tolerated.
2. If you have between 5-10 strict, complete a MR set each round.
3. If you have less than 5 strict, aim to complete 1-3 strict each round THEN complete:
3 HSPU NEGATIVES
4. If you are still working on strict but are proficient with push ups complete:
5 Box Handstand Push Ups
3 HSPU NEGATIVES
5. If you are still working on PUSH UPS complete either:
Accumulate 10 strict push ups
Complete 10 Band Assisted Push Ups
Work with your coach if you need help determining the correct option!
| 1st | 145 Rx | Hailey D Mon, Mar 2, 2020 | | 2nd | 140 Rx | Janelle Mon, Mar 2, 2020 | | 3rd | 125 Rx | Rachel T Mon, Mar 2, 2020
Kirklin Mon, Mar 2, 2020 | | 1st | 325 Rx | Rex S Mon, Mar 2, 2020 | | 2nd | 320 Rx | Seth B Mon, Mar 2, 2020 | | 3rd | 275 Rx | Todd N Mon, Mar 2, 2020 |
| Heikoti | 225 Rx | hit #315 after for 1 rep and 2 rep assisted. Got my hand stand push ups from using 6 ab pads to 4! | | Kirklin | 125 Rx | | | Laura E | 120 Rx | | | Vince | 155 Rx | | | Mitchell R | 205 Rx | | | Simone | 85 Rx | | | Bill | 205 Rx | | | Shane | 185 Rx | | | Eric M | 205 Rx | | | Scott B | 195 Rx | | | Jeremy B | 185 Rx | | | Steve M | 230 Rx | | | Rachel T | 125 Rx | | | Katheryn | 105 Rx | 83# x 7 MR | | Seth B | 320 Rx | | | Cherise | 122.2 Rx | | | Kodi T | 105 Rx | Attempted 115 | | Carolyn | 102 Rx | Did 100x5 Saturday... not recovered fully | | Janelle | 140 Rx | Floor press | | Steven P | 165 Rx | | | Jacob B | 115 Rx | | | Bridger L | 245 Rx | | | Rex S | 325 Rx | | | Hailey D | 145 Rx | | | Michael Da | 205 Rx | | | Todd N | 275 Rx | |
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METCON 3-2-20
(Time, Rx+, Rx2, Rx3)
5 Rounds For Time:
5 Strict Chin Up
10 Hang Powercleans
20 Pushballs
Goal: Sub 9, CAP at 13 minutes.
Tip: You are meant to complete movements mostly unbroken. Take a moment between movements to shake out arms!
Brown Rx+: 135#/95#, 20#/10-14#/9'
Purple Rx: 115#/75#, 20#/10'-14#/9'
Blue Rx2: 95#/65#, 14#/9'-10#/8', sub band assisted strict
Orange Rx3: 65#/45#, 10#/8'-6#/8', sub band assisted strict
Yellow Rx3: Sub Ring row, DB Hang Powerclean
| 1st | 8:12 Rx+ | Janelle Mon, Mar 2, 2020 | | 2nd | 8:58 Rx+ | Alyssa C Mon, Mar 2, 2020 | | 3rd | 8:13 Rx | Hailey D Mon, Mar 2, 2020 | | 1st | 6:36 Rx+ | Seth B Mon, Mar 2, 2020 | | 2nd | 7:18 Rx+ | Wesly Mon, Mar 2, 2020 | | 3rd | 7:33 Rx+ | Conor T Mon, Mar 2, 2020 |
| Vince | 10:10 Rx | | | Kirklin | 9:09 Rx | | | Mitchell R | 10:30 Rx3 | sup pushups for clean. hurt back. | | Simone | 12:54 | 75 cleans; red band; 14 ball | | Richard S | 11:53 Rx2 | | | Bill | 12:12 | modwod: 115#, band CU, | | Shane | 11:18 Rx | | | Eric M | 8:27 Rx+ | | | Steve M | 9:38 Rx+ | | | Scott B | 11:42 Rx2 | | | Jeremy B | 11:58 Rx | | | Luis Mu | 9:57 Rx | | | Rachel T | 9:24 Rx | | | Katheryn | 9:57 Rx2 | | | Seth B | 6:36 Rx+ | | | Cherise | 8:37 Rx2 | | | Kodi T | 10:00 Rx | | | Carolyn | 10:20 Rx2 | | | Danny G | 9:55 Rx2 | Sub 75# | | Keith C | 9:50 Rx3 | 65# all else Rx2 | | Janelle | 8:12 Rx+ | | | Steven P | 12:46 Rx2 | | | Jacob B | 10:15 Rx2 | | | Bridger L | 9:13 Rx | | | Wesly | 7:18 Rx+ | | | Jayne | 13 Rx3 | | | Rex S | 10:44 Rx | Assisted Band Chin Ups | | Hailey D | 8:13 Rx | | | Alyssa C | 8:58 Rx+ | | | Michael Da | 10:40 Rx2 | | | Todd N | 10:33 Rx+ | | | Conor T | 7:33 Rx+ | |
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SHRED 3-2-2020
(Time)
WARM-UP:
500-meter row or 3-minute shuttle jog
2 rounds:
- 5 side step-ups with slow eccentric R/L
- 10 box facing step-ups
- 20-second hollow hold
- 10 alternating mountain climbers with a pause
Spend 30 seconds in each stretch:
- spiderman to hammy
- pray pose
- standing forward fold
- side plank R/L
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SHRED:
15-minute AMRAP:
- 10 box jumps
- 15 reverse lunges
- 20 ab mat sit-ups
...directly into...
- Tabata Russian Twists
- Tabata Plank
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COOLDOWN: romwod
| Heikoti | 5 | 5 rounds | | Beth | / | / | | Laura E | 4 rnds + 13 sit ups Rx | weighted lunges |
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