WOD Blog
 | Fri, Jul 17 2020 |  |
| SHRED 7-17-20 | WARM UP 7-17-20 | WEIGHTLIFTING 7-17-20 | METCON 7-17-20 |
SHRED 7-17-20
(Reps)
WARM UP
Jog-150 m
Plate to Overhead-20 reps
Plate Rotation-10 reps R/L
Plate Row w/ Pause-10 reps
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Band Pull Apart-20 reps
Band Int/Ext Rotation-10 reps R/L
Band Face Pull-10 reps
Supinated Hang-30 secs
STRICT PULLING WORK
Alt EMOM x 10
1. 3 Chin Up Negatives OR 3 Strict Chin Ups OR 3 Weighted Chin Ups
2. Dumbbell Row-8 reps R/L
20 min AMRAP:
10 Dumbbell Deadlift (heavy)
150 m Run
10 Double DB Hang Powerclean (moderate)
150 m Run
10 Double DB Snatch (lightest)
150 m Run
Count each run as 10 reps.
| 1st | 252 | Laura E Fri, Jul 17, 2020 |
| Laura E | 252 | Subbed curls for snatch |
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WARM UP 7-17-20
(Check In)
WARM UP
2 Rounds:
10 Wallballs
10 Hang Clean High Pull
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Hip Rotation-20 reps R/L
Push Up Plank-30 secs
Samson Stretch-30 secs R/L
Praying Pose to Hammy-30 secs R/L
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Front Squat-5 reps
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Begin Weightlifting, give 5-7 minutes to warm up hang powerclean more before metcon!
COOLDOWN
Couch Stretch-1 min R/L x 2 sets
Modified Hurdlers Stretch-1 min R/L x 2 sets
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WEIGHTLIFTING 7-17-20
(Weight)
FRONT SQUAT DELOAD
5-7 Minute Warm Up
THEN EMOM 10 as group
2 Explosive front squats AQAP at roughly 75% of projected 1RM. Focus on SPEED and explosiveness!
| 1st | 130 Rx | Saori Fri, Jul 17, 2020 | | 2nd | 125 Rx | Kirklin Fri, Jul 17, 2020 | | 3rd | 105 Rx | Laura E Fri, Jul 17, 2020 | | 1st | 185 Rx | Andrew R Fri, Jul 17, 2020
Bill Fri, Jul 17, 2020
Bj Fri, Jul 17, 2020
Scott B Fri, Jul 17, 2020 | | 2nd | 170 Rx | Vince Fri, Jul 17, 2020 | | 3rd | 115 Rx | Keith C Fri, Jul 17, 2020 |
| Kirklin | 125 Rx | | | Vince | 170 Rx | | | Laura E | 105 Rx | | | Scott B | 185 Rx | | | Saori | 130 Rx | | | Keith C | 115 Rx | | | Bj | 185 Rx | | | Bill | 185 Rx | | | Andrew R | 185 Rx | |
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METCON 7-17-20
(Weight, Rx+, Rx2, Rx3)
13 Minute Timer:
120 Wallballs
w/ time remaining work up to a 3RM Hang Powerclean
Score=weight for heaviest set!!
Goal: Today you are meant to execute your wallballs fairly quick and then build to a heavy weight for you! Start with your bar loaded with a weight you feel confident hitting under fatigue. Keep extra weights close by so you can make fast transitions!
Purple Rx: 20#/10-14#/9'
Blue Rx2: 14#/9'-10#8' (120 reps) or 100 Wallballs 20#/10-14#/9'
Orange Rx3: 10#/8-6#/8', sub 80 reps
Yellow MODWOD: Sub 80 Pushball, Deadlift for Hang Powerclean
| 1st | 125 Rx | Kirklin Fri, Jul 17, 2020 | | 2nd | 120 Rx | Saori Fri, Jul 17, 2020 | | 3rd | 145 Rx3 | Rachel T Fri, Jul 17, 2020 | | 1st | 255 Rx | Wesly Fri, Jul 17, 2020 | | 2nd | 200 Rx | Andrew R Fri, Jul 17, 2020 | | 3rd | 150 Rx | Vince Fri, Jul 17, 2020 |
| Kirklin | 125 Rx | | | Vince | 150 Rx | | | Scott B | 135 Rx2 | | | Saori | 120 Rx | | | Rachel T | 145 Rx3 | | | Keith C | 120 Rx2 | | | Bj | 185 Rx2 | | | Wesly | 255 Rx | | | Andrew R | 200 Rx | 100 unbroken wallballs |
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