WOD Blog
 | Mon, Aug 3 2020 |  |
| WARM UP 8-3-20 | WEIGHTLIFTING 8-3-20 | SHRED 8-3-20 | METCON 8-3-20 | Other Results |
WARM UP 8-3-20
(Check In)
WARM UP
2 mins-Jump Rope
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Clean Grip Deadlift-10 reps
Clean Grip High Pull-10 reps
Air Squat-20 reps
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Alt Fire Hydrant-20 reps
Alt Donkey Kick-20 reps
Spiderman to Hammy-30 secs R/L
Praying Pose to Hammy-30 secs each position
Downward Dog-30 secs
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Back Squat-10 reps
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Begin Weightlifting
COOLDOWN
Couch Stretch-1 min R/L x 2 sets
Seated Forward Fold-1 min x 2 sets
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WEIGHTLIFTING 8-3-20
(Weight)
25 Minute Timer:
Back Squat
Work up to a 3RM. Then perform 3x3 drop sets at 80-90% of what you hit. Goal is to beat what you hit last week by at least 2-5#. Make sure to leave time for both heavy and volume work!
| 1st | 195 Rx | Saori Mon, Aug 3, 2020 | | 2nd | #165 Rx | Laura E Mon, Aug 3, 2020 | | 3rd | 135 Rx | Jayne Mon, Aug 3, 2020 | | 1st | 415 Rx | Todd N Mon, Aug 3, 2020 | | 2nd | 370 Rx | Ryan Pow Mon, Aug 3, 2020 | | 3rd | 325 Rx | Bj Mon, Aug 3, 2020
Conor T Mon, Aug 3, 2020
Wesly Mon, Aug 3, 2020 |
| Vince | 235 Rx | | | eli r | 290 Rx | | | Derek N | 275 Rx | | | Ian | 315 Rx | | | Shane | 315 Rx | | | Ryan Pow | 370 Rx | 305 for drop sets | | Wesly | 325 Rx | 285 drop sets | | Conor T | 325 Rx | | | Keith C | 185 Rx | | | Jayne | 135 Rx | | | Todd N | 415 Rx | 335# 3x3 (80%) | | Bj | 325 Rx | | | Saori | 195 Rx | 145 | | Laura E | #165 Rx | |
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SHRED 8-3-20
(Reps)
WARM UP:
2 Rounds:
Jog-200 m
Plate to Overhead-10 reps
Plate Rotation-10 reps R/L
Bodybuilder-5 reps
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Front to Back Leg Swings-10 reps R/L
Side to Side Leg Swings-10 reps R/L
Upward Dog-30 secs
Downward Dog w/ Shoulder Tap-30 reps
24 min Timer:
200 m Run (count as 10 reps)
10 Devil Press
50 m Farmers Carry (count as 10 reps)
REST 1 minute
Athletes should keep an aggressive, repeatable pace each set!
COOLDOWN
ROMWOD
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METCON 8-3-20
(Reps, Rx+, Rx2, Rx3)
10 min AMRAP:
15 Powercleans
30 Double Unders
Goal: 6+ Rounds (270+ Reps)
Tip: The weight today is meant to be very light. You should be able to do large sets with minimal breaks. Keep an aggressive pace!
Brown Rx+: Click this if you get 315+ Reps (7+ Rounds)
Purple Rx: 95#/65#
Blue Rx2: 95#/65#, sub 45 singles
Orange Rx3: 65#/45#, sub 30 singles
Yellow MODWOD: Sub 45#/35# OR DB pair (20#/12#), sub singles or plate taps
| 1st | 234 Rx | Saori Mon, Aug 3, 2020 | | 2nd | 233 Rx | Rachel T Mon, Aug 3, 2020 | | 1st | 366 Rx+ | Conor T Mon, Aug 3, 2020 | | 2nd | 316 Rx+ | Wesly Mon, Aug 3, 2020 | | 3rd | 280 Rx | Nate D Mon, Aug 3, 2020 |
| Vince | 271 Rx | | | eli r | 240 Rx | | | Derek N | 265 Rx | | | Ian | 225 Rx | | | Shane | 230 Rx | | | Ryan Pow | 191 Rx | | | Wesly | 316 Rx+ | | | Conor T | 366 Rx+ | 8rds +6 reps | | Peyton | 270 Rx | Finished a couple of seconds after 10:00 | | Rachel T | 233 Rx | | | Keith C | 225 Rx3 | | | Todd N | 235 Rx | | | Bj | DNF Rx2 | | | Saori | 234 Rx | | | Nate D | 280 Rx | | | Grant H | 275 Rx | | | Scott B | 270 Rx3 | 75# + double unders |
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