WOD Blog
 | Mon, Jul 13 2020 |  |
| SHRED 7-13-20 | WARM UP 7-13-20 | WEIGHTLIFTING 7-13-20 | METCON 7-13-20 |
SHRED 7-13-20
(Reps)
WARM UP
200 m Jog
20 Plate to Overhead
10 Squats w/ Plate
20 Bodyweight Reverse Lunges (10 R/L)
200 m Run
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Hip Rotation-20 reps R/L
Spiderman w/ Thoracic Rotation-5 reps R/L
Hip Bridge Hold-1 min
Praying Pose w/ Thoracic Rotation-10 alt reps
Hammy Stretch-30 secs
4 Rounds For Time:
20 Ball Slams
20 Squats Hugging Ball
200 m Burden Run w/ Ball
20 Reverse Lunges Holding Ball
20 Sit Ups Holding Ball
Goal: Sub 23, CAP at 30 minutes.
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WARM UP 7-13-20
(Time)
WARM UP
Review Romanian Deadlift then:
30 secs ON/15 secs OFF x 2 Rounds:
Romanian Deadlift
Sumo Inchworm Into Upward Dog
Glute Bridge w/ Barbell on Hips
Hip Rotation (15 secs R/L)
Alt Scorpion
Frog Pose
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2 Rounds:
Chin Over Bar Hold OR Ring Row Hold-10 secs
Scap Pull-10 reps
Thumbs Up-5 reps
Breaststrokes-5 reps
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Begin Weightlifting
COOLDOWN
Lateral Band Opener-1 min R/L x 2 sets
Seated Straddle-1 min x 2 sets
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WEIGHTLIFTING 7-13-20
(Weight)
E2MOM x 8 alternating (4 rounds each)
12-10-8-6
1. Romanian Deadlift
2. Strict Pull Up
*REST w/ time remaining. Start light on the RDL and add weight each set. Use band assistance on the strict pull up if needed to complete the prescribed number of reps in a row. If needed, add weight!
| 1st | 145 Rx | Rachel T Mon, Jul 13, 2020 | | 1st | 255 Rx | Conor T Mon, Jul 13, 2020 | | 2nd | 235 Rx | Steve M Mon, Jul 13, 2020 | | 3rd | 225 Rx | Scott B Mon, Jul 13, 2020
Eric M Mon, Jul 13, 2020
Bill Mon, Jul 13, 2020 |
| Vince | 215 Rx | | | Steve M | 235 Rx | | | Bill | 225 Rx | | | Eric M | 225 Rx | | | Keith C | 180 Rx | | | Rachel T | 145 Rx | | | Conor T | 255 Rx | | | Scott B | 225 Rx | |
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METCON 7-13-20
(Reps, Rx+, Rx2, Rx3)
10 Min AMRAP:
10 SDHP
10 TTB
Goal: 150+ Reps (7+ Rounds)
Tip: This workout is grip intensive. Focus on using your hips on SDHP and taking strategic breaks!
Brown Rx+: 115#/75#
Purple Rx: 95#/65#
Blue Rx2: 75#/55# sub either 5 TTB+5 KTC or 10 KTC
Orange Rx3: 65#/45#, sub KTC
Yellow MODWOD: Sumo KB SDHP, Sit Ups
| 1st | 78 Rx | Carolyn Mon, Jul 13, 2020 | | 2nd | 160 Rx2 | Rachel T Mon, Jul 13, 2020 | | 3rd | 100 Rx2 | Chalise Mon, Jul 13, 2020 | | 1st | 165 Rx+ | Conor T Mon, Jul 13, 2020 | | 2nd | 150 Rx+ | Eric M Mon, Jul 13, 2020 | | 3rd | 170 Rx | Wesly Mon, Jul 13, 2020 |
| Vince | 150 Rx | 7.5 rounds | | Bill | 100 Rx2 | w/95# | | Shaan K | 163 Rx | | | Grant H | 160 Rx | | | Eric M | 150 Rx+ | | | Carolyn | 78 Rx | First time doing TTB since surgeries...3 years. They were pretty slow, pretty ugly...but I did them! | | Chalise | 100 Rx2 | | | Keith C | 160 Rx2 | | | Rachel T | 160 Rx2 | | | Wesly | 170 Rx | | | Conor T | 165 Rx+ | | | Todd N | 132 Rx | | | Scott B | 100 Rx2 | |
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