WOD Blog
 | Mon, Jul 20 2020 |  |
 | Happy Birthday: Wesley |
| SHRED 7-20-20 | WARM UP 7-20-20 | WEIGHTLIFTING 7-20-20 | METCON 7-20-20 |
SHRED 7-20-20
(Time)
WARM UP:
2 sets:
DB Overhead Carry-20 m R/L
DB Strict Press-5 reps R/L
DB Goblet Squat- 5 reps
DB Thruster-3 reps R/L
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Stationary Inchworm Into Upward Dog-5 reps
Alt Scorpion-10 reps
Thumbs Up w/ Pause-10 reps
Breaststrokes-10 reps
Spiderman w/ Thoracic Rotation-5 reps R/L
Weighted Praying Pose-30 secs
SETH SPECIAL!
5 Rounds:
15/12 Cal Row
15 DB Thrusters (pair)
THEN
3 Rounds:
25/20 Calorie Bike
25 DB Hang Clean and Jerk (pair)
THEN
1 Round:
35 Burpee Deadlift (pair)
35 DB Hang Clusters (pair)
Goal: Sub 30, CAP at 37 minutes.
| Laura E | 29:30 DNF Rx | Last round all Burpees + 3 clusters |
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WARM UP 7-20-20
(Check In)
WARM UP
45 secs ON/15 secs OFF:
Good Mornings
Step Ups
Alt Scorpions
Strict Press
Air Squat
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Hip Rotation-20 reps R/L
YTW's-10 reps each position
Spiderman w/ Thoracic Rotation-5 reps R/L
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Deadlift-5 reps
Front Squat-5 reps
Cluster-5 reps
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Begin Weightlifting
COOLDOWN
Modified Hurdlers Stretch-1 min R/L x 2 sets
Reverse Shoulders- 1 min x 2 sets
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WEIGHTLIFTING 7-20-20
(Weight)
With a 20-25 minute timer work up to a heavy deadlift single! If you are feeling a PR, make sure not to repeat your old max!
| 1st | 285 Rx | Rachel T Mon, Jul 20, 2020 | | 2nd | 265 Rx | Kirklin Mon, Jul 20, 2020 | | 3rd | 255 Rx | Laura E Mon, Jul 20, 2020 | | 1st | 485 Rx | Todd N Mon, Jul 20, 2020 | | 2nd | 455 Rx | Wesly Mon, Jul 20, 2020 | | 3rd | 435 Rx | Bj Mon, Jul 20, 2020 |
| Kirklin | 265 Rx | | | Vince | 375 Rx | 10# PR - Thanks Coaches Todd and Boots! | | Laura E | 255 Rx | PR | | Scott B | 355 Rx | | | Katheryn | 200 Rx | | | Rachel T | 285 Rx | | | Keith C | 275 Rx | | | Andrew R | 350 Rx | PR | | Wesly | 455 Rx | | | Bj | 435 Rx | | | Collin S | 375# Rx | New PR | | Conor T | 405 Rx | | | Todd N | 485 Rx | 40# from my PR :( | | Saori | 205 Rx | | | Bill | 415 Rx | |
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METCON 7-20-20
(Time, Rx+, Rx2, Rx3)
FOR TIME
10-8-6-4-2:
Cluster
Burpee Box Jump
Goal: Sub 8, CAP at 12 minutes
Tip: This is meant to be a sprint! Try to keep a fast pace throughout!
Brown Rx+: 155#/105#, 30''/24''
Purple Rx: 135#/95#, 30''/24''
Blue Rx2: 115#/75#, 24''/20''
Orange Rx3: 75#/55#, sub bodybuilder step up
Yellow MODWOD: Sub DB Clean and Jerk
(pair), burpee to box+Step Up
| 1st | 11:13 Rx | Rachel T Mon, Jul 20, 2020 | | 2nd | 11:00 Rx2 | Kirklin Mon, Jul 20, 2020 | | 3rd | 11:33 Rx2 | Katheryn Mon, Jul 20, 2020 | | 1st | 8:32 Rx+ | Conor T Mon, Jul 20, 2020 | | 2nd | 10:34 Rx+ | Wesly Mon, Jul 20, 2020 | | 3rd | 8:15 Rx | Steve M Mon, Jul 20, 2020 |
| Kirklin | 11:00 Rx2 | | | Vince | 9:09 Rx2 | | | Katheryn | 11:33 Rx2 | | | Rachel T | 11:13 Rx | | | Keith C | 9:04 Rx3 | | | Conor T | 8:32 Rx+ | | | Andrew R | 10:31 Rx | | | Wesly | 10:34 Rx+ | | | Collin S | 10:56 Rx2 | Clusters = evil | | Todd N | 11:30 Rx | | | Steve M | 8:15 Rx | | | Scott B | 12:00 DNF Rx3 | Burpee+step ups or jumps | | Saori | 11:46 Rx2 | 10: Rx 8-2: 85# & 24” |
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