WOD Blog
 | Fri, Jul 31 2020 |  |
| SHRED 7-31-20 | WARM UP 7-31-20 | WEIGHTLIFTING 7-31-20 | METCON 7-31-20 |
SHRED 7-31-20
(Time)
WARM UP
Walking Lunge-20 m
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2 Rounds:
Russian Swing-15 reps
Hip Rotation-10 reps R/L
Glute Bridges-10 reps
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Spiderman to Hammy-30 secs R/L
Downward Dog-30 secs
Weighted Praying Pose-30 secs
Hammy Stretch-30 secs
LOWER STRENGTH WORK
15 minutes to complete 3 rounds for QUALITY
Tempo DB Romanian Deadlift-15-12-10*
Deficit Reverse Lunge-10-8-6 (each leg)
Band Lateral Walk-15-12-10 step (each way)
Tempo is 3 second descent, 1 second pause below knee, 1 second up. Use a 35# plate for deficit reverse lunge or sub no deficit if needed. Add weight on lunge as tolerated!
METCON
Quick Chipper:
60 Double Unders
60 Air Squats
60 Russian Swings
60 Box Jumps
60 Toe Touches
60 Walking Lunges
60 Double Unders
Goal: Sub 14, CAP at 18 minutes.
Sub 120 singles for doubles.
| Laura E | 13:48 | subbed 2x singles and a. burpees |
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WARM UP 7-31-20
(Check In)
WARM UP
Plate to Overhead-20 reps
Plate Squat-15 reps
Plate Rotation-10 reps R/L
Horizontal Plate Press-10 reps
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Cat-Cow-10 reps each way
Scap Push Up-10 reps
YTW's-10 reps each
Push Ups w/ Slow Eccentric-5 reps
Alt Scorpions-10 reps
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Review Bench Press Form
COOLDOWN
Lateral Band Opener-1 min R/L x 2 sets
Modified Hurdlers Stretch-1 min R/L x 2 sets
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WEIGHTLIFTING 7-31-20
(Weight)
25 Minutes:
Bench Press
5-5-5-5-5
Start around 70% of 1RM and build up each set. Use your STRONGEST grip for this cycle.
| 1st | 105 Rx | Rachel T Fri, Jul 31, 2020
Laura E Fri, Jul 31, 2020 | | 2nd | 95 Rx | Katheryn Fri, Jul 31, 2020 | | 1st | 225 Rx | Conor T Fri, Jul 31, 2020 | | 2nd | 215 Rx | Bj Fri, Jul 31, 2020 | | 3rd | 175 Rx | Scott B Fri, Jul 31, 2020 |
| Wayne | 120 | 110-120 | | Vince | 155 Rx | | | Laura E | 105 Rx | | | Scott B | 175 Rx | | | Derek N | 165 Rx | | | Conor T | 225 Rx | | | Rachel T | 105 Rx | 5x8 | | Bj | 215 Rx | | | Katheryn | 95 Rx | 3@105# |
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METCON 7-31-20
(Time, Rx+, Rx2, Rx3)
FOR TIME:
50 Goblet Squats
40 Alt Hang DB Split Snatch*
30 Lateral Burpees over DB
*For the Alt DB Split Snatch the leg opposite of the arm you are using should be in front. For example, if you are on your right side your left leg should be the leading leg in your split stance!
Goal: Sub 7, CAP at 11 minutes
Tip: You are meant to execute quick sets with short breaks. Don't stop moving on the burpees!
Brown Rx+: 55#/40#
Purple Rx: 50#/35#
Blue Rx2: 35#/25#
Orange Rx3: 25#/20#, sub bodybuilders
Yellow MODWOD: 20#/12#, sub burpee to box
| 1st | 10:30 Rx | Rachel T Fri, Jul 31, 2020 | | 2nd | 7:31 Rx2 | Katheryn Fri, Jul 31, 2020 | | 1st | 5:01 Rx+ | Conor T Fri, Jul 31, 2020 | | 2nd | 6:22 Rx+ | Steve M Fri, Jul 31, 2020 | | 3rd | 7:31 Rx+ | Wesly Fri, Jul 31, 2020 |
| Vince | 6:23 Rx | | | Bill | 10:15 Rx | | | Steve M | 6:22 Rx+ | | | Scott B | 10:46 Rx3 | Lateral Burpees over DB | | Derek N | 8:24 Rx2 | | | Wesly | 7:31 Rx+ | | | Conor T | 5:01 Rx+ | | | Rachel T | 10:30 Rx | | | Bj | 10:56 Rx | | | Katheryn | 7:31 Rx2 | |
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