WOD Blog
 | Mon, Jul 6 2020 |  |
| WEIGHTLIFTING 7-6-20 | SHRED 7-6-20 | WARM UP 7-6-20 | METCON 7-6-20 |
WEIGHTLIFTING 7-6-20
(Weight)
With a 20 minute timer work up to:
3RM Deadlift (touch n go)
Athletes can build however they choose, goal is to beat what you hit last week!
| 1st | 305 Rx | Janelle Mon, Jul 6, 2020 | | 2nd | 245 Rx | Laura E Mon, Jul 6, 2020 | | 3rd | 235 Rx | Kirklin Mon, Jul 6, 2020 | | 1st | 465 Rx | Todd N Mon, Jul 6, 2020 | | 2nd | 455 Rx | Jonathan K Mon, Jul 6, 2020 | | 3rd | 405 Rx | Wesly Mon, Jul 6, 2020 |
| Jonathan K | 455 Rx | | | Kirklin | 235 Rx | | | Wayne | 135 | Focus on lats | | Collin S | 335 Rx | | | Vince | 305 Rx | | | Derek N | 375 Rx | | | Laura E | 245 Rx | | | Bill | 385 Rx | | | Janelle | 305 Rx | | | Katheryn | 175 Rx | | | Shane | 385 Rx | | | Keith C | 205 Rx | Sore back | | Andrew R | 335 Rx | | | Todd N | 465 Rx | | | Cherise | 205 Rx | | | Wesly | 405 Rx | |
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SHRED 7-6-20
(Reps)
Jog-150 m
Suitcase Deadlift-5 reps R/L
SA hang Powerclean-5 reps R/L
SA Front Squat-5 reps R/L
SA Strict Press-5 reps R/L
SA Push Press-5 reps R/L
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Stationary Inchworm Into Upward Dog-5 reps
Alt Scorpions-10 reps
Thumbs Up-10 reps
Breaststrokes-10 reps
Spiderman to Thoracic Rotation-5 reps R/L
30 Minute Timer
EMOM x 10 minutes
Min 1: Run 150 m
Min 2: 1 DB Complex (pair, heavy)
*1 DB Complex is:
1 Deadlift
2 Hang Powercleans
3 Front Squats
4 STO
*A barbell may also be used if desired
REST 2 minutes
3 sets for MAX reps: (18 minutes, lighter DB weight)
1 Min DB Deadlift
1 Min DB Hang Powerclean
1 Min DB Front Squat
1 Min DB STO
2 Mins to run 200 m (REST with time remaining)
Score is all four DB movements added together!
COOLDOWN
ROMWOD
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WARM UP 7-6-20
(Check In)
WARM UP
EMOM x 5 minutes:
1. Barbell Good Mornings
2. Air Squats
3. Band Pull Aparts
4. Behind the Neck Front Rack Stretch
5. Clean Grip Deadlift
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Alternating Fire Hydrant-20 reps
Cat-Cow-10 reps each direction
Spiderman w/ Thoracic Rotation-5 R/L
Praying Pose w/ Thoracic Rotation-10 alt reps
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Arch Hollows-10 reps
Strict Pull Up-3 reps
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Begin Weightlifting, give a few minutes to warm up squat clean and CTB before metcon.
COOLDOWN
Modified Hurdlers Stretch-1 min R/L x 2 sets
Twisted Cross-1 min R/L
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METCON 7-6-20
(Reps, Rx+, Rx2, Rx3)
10 min AMRAP:
1 Wall Walk*
3 Squat Cleans
5 Lateral Burpee
7 CTB Pull Ups
*Standard is chest and thighs must touch floor and wall at the top. Athletes must control their descent!
Goal: 80+ Reps (5+ Rounds)
Tip: This workout has short rounds, but also some high skill movements. Focus on a steady, methodical pace throughout!
Brown Rx+: 185#/135#
Purple Rx: 165#/115#
Blue Rx2: Sub Wall Walk partial distance, 135#/95#, sub Jumping CTB Pull Up
Orange Rx3: Sub either a flip up or Inverted Shoulder Tap (20), 95#/65#, sub regular burpee, Jumping Pull Up
Yellow MODWOD: Sub Plank Shoulder Tap (20), Sub Deadlift or Powerclean 45#/35#, sub burpee to box, sub Ring Row
| 1st | 82 Rx+ | Janelle Mon, Jul 6, 2020 | | 2nd | 81 Rx2 | Laura E Mon, Jul 6, 2020 | | 3rd | 72 Rx2 | Katheryn Mon, Jul 6, 2020 | | 1st | 80 Rx+ | Wesly Mon, Jul 6, 2020 | | 2nd | 67 Rx+ | Todd N Mon, Jul 6, 2020 | | 3rd | 65 Rx+ | eli r Mon, Jul 6, 2020 |
| Jonathan K | 64 Rx+ | Handstand walks x10ft instead of wall walks | | Kirklin | 67 Rx2 | | | Vince | 82 Rx2 | 135# all else RX | | Rachel T | 70 | Everything RX but did butterfly PU | | Derek N | 64 Rx | | | Laura E | 81 Rx2 | | | Bill | 62 Rx2 | | | Janelle | 82 Rx+ | 5+2 | | Katheryn | 72 Rx2 | | | Shane | 65 Rx | | | Keith C | 88 Rx3 | | | Andrew R | 81 Rx | | | Todd N | 67 Rx+ | | | eli r | 65 Rx+ | | | Wesly | 80 Rx+ | |
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