WOD Blog
 | Thu, Jul 23 2020 |  |
| WARM UP 7-23-20 | WEIGHTLIFTING 7-23-20 | METCON 7-23-20 | SHRED 7-23-20 | Other Results |
WARM UP 7-23-20
(Time)
WARM UP
2 Rounds:
Goblet Squat w/ Pause-10 reps
Russian Swing-10 reps
Spiderman w/ Thoracic Rotation-5 reps R/L
Cat-Cow-5 reps each direction
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Cossack Squat Holding Rig-10 alternating reps
Fire Hydrant w/ Pause-10 reps
Donkey Kick w/ Pause-10 reps
Praying Pose Holding Rig-1 min
Hammy Stretch-30 secs
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Front Squat-5 reps
Back Squat-5 reps
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Begin Weightlifting
COOLDOWN
Couch Stretch-1 min R/L x 2 sets
Pigeon Pose-1 min R/L x 2 sets
Foam Roll Quads and Calves
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WEIGHTLIFTING 7-23-20
(Weight)
With a 20 minute timer work up to your 1RM Front Squat. If you are going for a PR, DO NOT repeat your old max. If you are new to the movement stick with sets of 5!
| 1st | 170 Rx | Kirklin Thu, Jul 23, 2020 | | 2nd | 145 Rx | Cherise Thu, Jul 23, 2020 | | 3rd | 100 Rx | Kaitlin Thu, Jul 23, 2020 | | 1st | 315 Rx | Brendan W Thu, Jul 23, 2020 | | 2nd | 295 Rx | Conor T Thu, Jul 23, 2020 | | 3rd | 275 Rx | Andrew R Thu, Jul 23, 2020 |
| Collin S | 255 Rx | +10 | | Vince | 245 Rx | 5# PR | | Derek N | 245 Rx | | | Cherise | 145 Rx | Sore lower back | | Brendan W | 315 Rx | | | eli r | 255 Rx | | | Kaitlin | 100 Rx | | | Conor T | 295 Rx | | | Keith C | 175 Rx | | | Kirklin | 170 Rx | :( | | Andrew R | 275 Rx | PR |
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METCON 7-23-20
(Reps, Rx+, Rx2, Rx3)
15 Minute Timer:
5 Broad Jumps (6''/4'')
10 Back Squats
20/15 Bike*
REST 1 minute
*Bike is preferred, however if needed for class size row can be subbed.
Goal: Try to get through each round quickly and match the same pace each set!
Brown Rx+: 225#/155#
Purple Rx: 185#/125#
Blue Rx2: 135#/95#
Orange Rx3: 95#/65#, sub 4''/2'', sub 12/9 Calories
Yellow MODWOD: 45#/35# to box, sub jumps to plate, 10/7 Calories
| 1st | 150 Rx | Kirklin Thu, Jul 23, 2020 | | 2nd | 120 Rx2 | Cherise Thu, Jul 23, 2020 | | 1st | 114 Rx+ | Conor T Thu, Jul 23, 2020 | | 2nd | 120 Rx | eli r Thu, Jul 23, 2020 | | 3rd | 112 Rx | Derek N Thu, Jul 23, 2020 |
| Vince | 145 Rx2 | fasting | | Derek N | 112 Rx | | | Cherise | 120 Rx2 | | | eli r | 120 Rx | | | Conor T | 114 Rx+ | | | Keith C | 125 Rx2 | | | Kirklin | 150 Rx | |
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SHRED 7-23-20
(Time)
WARM UP
Overhead Carry-20 m R/L
Walking Lunge-20 m
Overhead Carry-20 m R/L
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Air Squat w/ Pause-10 reps
Hip Rotation-20 reps R/L
Spiderman to Hammy-30 secs R/L
Bear Crawl Shoulder Tap-20 reps
Cuban Press w/ Small Plates-10 reps
Post Up Lat Stretch-30 secs
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Practice overhead lunge and begin metcon!
Every 7 minutes x 4 sets complete:
Wallball-20 reps
Row-20/15 Calories
Single Arm Overhead Lunge-20 reps (10 each arm)
Bike-20/15 Calories
Goal is to sprint through each round to have rest time. If needed scale back machine calories to 15/12 or 12/9 calories!
| Laura E | :-) | Mod for shoulder |
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