WOD Blog
 | Mon, Jul 27 2020 |  |
 | Happy Birthday: Jayne |
| SHRED 7-27-20 | WARM UP 7-27-20 | WEIGHTLIFTING 7-29-20 | METCON 7-27-20 |
SHRED 7-27-20
(Reps)
WARM UP
Plate Squat w/ Pause-10 reps
Plate to Overhead-10 reps
Plate Press-10 reps
Plate Rotation-10 reps R/L
Plate Plank Walkover-10 reps
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Mountain Climber to Outside of Hand-10 reps
Swimmers-10 reps
Hip Bridge Hold-30 secs
Weighted Praying Pose-30 secs
Hammy Stretch-30 secs
With a 26 minute timer get as far as possible!
30-20-10
Wallball
KB SDHP
TTB
THEN
30-20-10
Jump Squat to Target
Alt DB Snatch
Mountain Climbers (to outside of foot)
THEN with time remaining complete an AMRAP of:
10 Bodybuilders
10 KB Swings (American)
10 Sit Ups (no anchor)
Score is total reps! (include reps from first two sections)
COOLDOWN
ROMWOD
| 1st | 477 | Laura E Mon, Jul 27, 2020 |
| Laura E | 477 | Mod, FR Lunge, and 45° tension row |
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WARM UP 7-27-20
(Check In)
WARM UP
Shuttle Run-1 min
Bear Crawl-20 m
Walking Lunge w/ Fingers Interlaced OH-20 m
Lateral Lunge Walk-10 m each leg
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Air Squat w/ Pause-10 reps
Hip Rotation-20 reps R/L
Spiderman to Hammy-30 secs R/L
Praying Pose w/ Thoracic Rotation-10 alt reps
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Press Complex-5 reps each
Back Squat-5 reps
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Begin Weightlifting
COOLDOWN
Couch Stretch-1 min R/L x 2 sets
Foam roll quads
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WEIGHTLIFTING 7-29-20
(Weight)
25 Minute Timer:
Work up to a 3RM back squat. Then perform 3x3 drop sets at 80-90% of what you hit. Ex. Todd squats 500# x 3 and performs his drop sets at 450#. Make sure to leave enough time for both your heavy and volume sets!
| 1st | 195 Rx | Kirklin Mon, Jul 27, 2020 | | 2nd | 175 Rx | Saori Mon, Jul 27, 2020 | | 3rd | 165 Rx | Laura E Mon, Jul 27, 2020 | | 1st | 405 Rx | Todd N Mon, Jul 27, 2020 | | 2nd | 365 Rx | Lance Mon, Jul 27, 2020 | | 3rd | 315 Rx | Bj Mon, Jul 27, 2020
Wesly Mon, Jul 27, 2020 |
| Kirklin | 195 Rx | | | Vince | 230 Rx | | | Wayne | 155 | 3 RM | | Laura E | 165 Rx | | | eli r | 275 Rx | | | Saori | 175 Rx | drop set at 155 | | Katheryn | 145 Rx | 3x3 @ 125# | | Wesly | 315 Rx | 275 drop sets | | Andrew R | 275 Rx | | | Lance | 365 Rx | | | Todd N | 405 Rx | Drop Sets 3x3 @ 325# | | Steve M | 280 Rx | | | Bj | 315 Rx | |
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METCON 7-27-20
(Reps, Rx+, Rx2, Rx3)
8 Min AMRAP:
8 Powercleans
8 Front Rack Lunges (4 R/L)
8 STO
Goal: 144+ Reps (6+ Rounds)
Tip: The barbell weight should be light today! You are meant to perform large sets with quick breaks throughout.
Brown Rx+: 115#/75#
Purple Rx: 95#/65#
Blue Rx2: 75#/55#
Orange Rx3: 65#/45#, sub bodyweight lunges if needed
Yellow MODWOD: 45#/35# or DB pair, sub low step ups or air squats for lunges.
| 1st | 141 Rx | Rachel T Mon, Jul 27, 2020 | | 2nd | 121 Rx | Saori Mon, Jul 27, 2020 | | 3rd | 104 Rx | Kirklin Mon, Jul 27, 2020 | | 1st | 108 Rx+ | Steve M Mon, Jul 27, 2020 | | 2nd | 149 Rx | Wesly Mon, Jul 27, 2020 | | 3rd | 147 Rx | Andrew R Mon, Jul 27, 2020 |
| Kirklin | 104 Rx | | | Vince | 109 Rx | | | Laura E | 152 | Mod kb swing and rr | | eli r | 100 Rx | | | Saori | 121 Rx | | | Rachel T | 141 Rx | | | Katheryn | 128 Rx2 | | | Wesly | 149 Rx | | | Andrew R | 147 Rx | | | Lance | 96 Rx | | | Todd N | 122 Rx | | | Steve M | 108 Rx+ | | | Bj | 133 Rx3 | 95# w/body weight lunges |
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