WOD Blog
 | Fri, Jul 3 2020 |  |
| SHRED 7-3-20 | WARM UP 7-3-20 | WEIGHTLIFTING 7-3-20 | METCON 7-3-20 |
SHRED 7-3-20
(Time)
2 Rounds:
Run-150 m
Plate to Overhead-10 reps
Alt Scorpions-10 reps
Hollow Rocks-10 reps (back and forth is 1)
Glute Bridges-10 reps
5 Rounds For Time:
Run-300 m
Sit Up-30 reps
Pulling Movement-30 reps*
1. Plate to Overhead (45#/35#)
2. KB SDHP
3. Ball Slams
4. Alt DB Snatch
5. D-Ball Over Shoulder
*Pulling movements can be done in any order!
Goal: Sub 23, CAP at 28 minutes
COOLDOWN
ROMWOD
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WARM UP 7-3-20
(Check In)
WARM UP (Grab PVC and KB)
20 secs ON/10 secs OFF x 7 rounds:
Goblet Squat
Russian Swing
Side Plank R
Side Plank L
PVC Behind the Neck Press
PVC Overhead Squat
PVC Passthrough
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Hip Rotation-20 reps R/L
Swimmers-10 reps
Spiderman to Hammy-30 secs R/L
Weighted Praying Pose-30 secs
Hammy Stretch-30 secs
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Pause Front Squat (1 second)-5 reps
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Begin Weightlifting
COOLDOWN
Lateral Band Opener-1 min R/L x 2 sets
Couch Stretch-1 min R/L x 2 sets
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WEIGHTLIFTING 7-3-20
(Time)
25 minute timer
Pause Front Squat Waves (1 second PAUSE in bottom)
6-4-2-6-4-2-6-4-2
Goal is to start and end a bit heavier than last week. Wave one might be around 55-65-75%.
| 1st | 135 Rx | Kirklin Fri, Jul 3, 2020 | | 2nd | 165 Rx | Rachel T Fri, Jul 3, 2020 | | 3rd | 185 Rx | Janelle Fri, Jul 3, 2020 | | 1st | 205 Rx | Vince Fri, Jul 3, 2020 | | 2nd | 225 Rx | Bj Fri, Jul 3, 2020 |
| Kirklin | 135 Rx | | | Janelle | 185 Rx | | | Vince | 205 Rx | | | Rachel T | 165 Rx | | | Bj | 225 Rx | |
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METCON 7-3-20
(Time, Rx+, Rx2, Rx3)
FOR TIME:
10-9-8-7-6-5-4-3-2-1: SDHP
1-2-3-4-5-6-7-8-9-10: Overhead Squat
Perform 10 SDHP/1 Overhead Squat 9/2 etc.
Goal: Sub 9, CAP at 12 minutes
Tip: Ideally overhead squats will be completed mostly unbroken. This workout is shoulder intensive, plan strategic breaks!
Brown Rx+: 120#/80#
Purple Rx: 95#/65#
Blue Rx2: 75#/55#, sub front squat if needed.
Orange Rx3: 65#/45#, sub front squat if needed.
Yellow MODWOD: Sub KB SDHP, Goblet Squat to Box
| 1st | 9:15 Rx+ | Janelle Fri, Jul 3, 2020 | | 2nd | 10:36 Rx | Rachel T Fri, Jul 3, 2020 | | 3rd | 8:42 Rx2 | Chalise Fri, Jul 3, 2020 | | 1st | 6:53 Rx2 | Vince Fri, Jul 3, 2020 | | 2nd | 9:42 Rx2 | Bj Fri, Jul 3, 2020 |
| Kirklin | 9:25 Rx2 | | | Janelle | 9:15 Rx+ | 85# | | Vince | 6:53 Rx2 | | | Rachel T | 10:36 Rx | | | Chalise | 8:42 Rx2 | 35lbs OH squat | | Bj | 9:42 Rx2 | |
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