WOD Blog
 | Fri, Jun 26 2020 |  |
| WARM UP 6-26-20 | WEIGHTLIFTING 6-26-20 | METCON 6-26-20 | SHRED 6-26-20 |
WARM UP 6-26-20
(Check In)
WARM UP
Air Squat/Lunge R/Air Squat/Lunge L x 10 reps
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Fire Hydrant w/ Pause-10 reps R/L
Donkey Kick w/ Pause-10 reps R/L
Hollow Hold-30 secs
Glute Bridges w/ Pause-10 reps
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Post Up Lat Stretch-30 secs
Front Squat-5 reps
Pause Front Squat (1 second)-3 reps
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Begin Weightlifting
COOLDOWN
Couch Stretch-1 min R/L x 2 sets
Seated Forward Fold-1 min x 2 sets
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WEIGHTLIFTING 6-26-20
(Weight)
WEEK 1
25 minutes:
PAUSE Front Squat Waves
6-4-2-6-4-2-6-4-2
One second PAUSE in the bottom. Start first wave light around 50-60-70% and build up each consecutive wave.
| 1st | 185 Rx | Janelle Fri, Jun 26, 2020 | | 2nd | 155 Rx | Rachel T Fri, Jun 26, 2020 | | 3rd | 125 Rx | Kirklin Fri, Jun 26, 2020
Katheryn Fri, Jun 26, 2020 | | 1st | 230 Rx | Wesly Fri, Jun 26, 2020 | | 2nd | 225 Rx | Conor T Fri, Jun 26, 2020 | | 3rd | 215 Rx | Derek N Fri, Jun 26, 2020 |
| Vince | 205 Rx | | | Derek N | 215 Rx | | | Katheryn | 125 Rx | | | Rachel T | 155 Rx | | | Wesly | 230 Rx | 145-170-200-155-185-215-170-200-230 | | Keith C | 165 Rx | | | Conor T | 225 Rx | | | Janelle | 185 Rx | 125-145-175 135-155-185 145-165 | | Wayne | 65 | 65 70% | | Kirklin | 125 Rx | |
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METCON 6-26-20
(Reps, Rx+, Rx2, Rx3)
10 min AMRAP:
100 m Burden Run (w/ medball count as 5 reps)
10 Powercleans
20 Jump Lunges (10 R/L)
Goal: 175+ Reps (5+ Rounds)
Brown Rx+: 30#/20# Ball, 115#/75#
Purple Rx: 20#/14# Ball, 95#/65#
Blue Rx2: 14#/10# Ball, 95#/65#
Orange Rx3: 10#/6# Ball, 65#/45#, sub regular or reverse lunges
Yellow MODWOD: Bodyweight Run, Sub Deadlift or DB Powerclean, sub step ups or air squats to box for lunges.
| 1st | 175 Rx | Saori Fri, Jun 26, 2020
Janelle Fri, Jun 26, 2020 | | 2nd | 145 Rx | Kirklin Fri, Jun 26, 2020 | | 3rd | 140 Rx | Katheryn Fri, Jun 26, 2020 | | 1st | 245 Rx+ | Conor T Fri, Jun 26, 2020 | | 2nd | 175 Rx+ | Wesly Fri, Jun 26, 2020 | | 3rd | 180 Rx | Vince Fri, Jun 26, 2020 |
| Vince | 180 Rx | finished the run on the 6th round | | Derek N | 176 Rx | | | Katheryn | 140 Rx | | | Rachel T | 160 | Regular lunges | | Wesly | 175 Rx+ | | | Keith C | 125 Rx3 | | | Conor T | 245 Rx+ | 7 rounds | | Janelle | 175 Rx | | | Saori | 175 Rx | | | Wayne | 69 | Db air squat | | Kirklin | 145 Rx | |
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SHRED 6-26-20
(Time)
WARM UP
Row-250 m
Step Up-10 reps
Ring Row w/ Pause-10 reps
Box Jump OR Step Up-10 reps
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Band Pull Apart-15 reps
Lying Pull Apart-15 reps
Hollow Hold-30 secs
Downward Dog-30 secs
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Explain metcon and warm up pull ups further for those doing them!
METCON
2500 m Row
*Every 500 m complete:
15 Box Jumps
15 Ring Rows OR Pull Ups
Goal: Sub 20, CAP at 28 minutes.
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