WOD Blog
 | Fri, Aug 7 2020 |  |
| SHRED 8-7-20 | WARM UP 8-7-20 | WEIGHTLIFTING 8-7-20 | METCON 8-7-20 |
SHRED 8-7-20
(Time)
WARM UP
Jump Rope-2 mins
--------------
2 Rounds:
Run-200 m
Single Arm DB Strict Press-5 reps R/L
Single Arm DB High Pull-5 reps R/L
Single Arm DB Front Squat-5 reps R/L
-------------
Hip Rotation-20 reps R/L
Plank Shoulder Tap-20 reps
Mountain Climber to Outside of Hand-10 reps
Downward Dog-30 seconds
3 Rounds!
With a 2 minute timer complete:
200 m Burden Run (w/ medball)
With a 2 minute timer complete:
30 Wallballs
With a 2 minute timer complete:
100 Double Unders
With a 2 minute timer complete:
12 DB Clusters (pair)
***Scale double unders to lateral hops today!
Score is all times added up. Scale as needed to have some rest each round!
|
WARM UP 8-7-20
(Check In)
WARM UP
2 Rounds (one round per arm) 40 secs ON/20 secs OFF: (complete all movements on one arm before moving to the next)
Suitcase Deadlift
Turkish Sit Up
Side Plank Hold
------------------------
Scap Push Up-10 reps
Iso Push Up-5 reps*
*Pause half way, above ground, half way, at top)
Alt Scorpions-10 reps
Glute Bridges w/ DB on Hips-10 reps
------------------------
Press Complex-5 reps each
------------------------
Review bench press form and begin weightlifting
COOLDOWN
Modified Hurdlers Stretch-1 min R/L x 2 sets
Lateral Band Opener-1 min R/L x 2 sets
|
WEIGHTLIFTING 8-7-20
(Weight)
22 Minutes:
Bench Press
5-5-5-5-5
Starting working sets at 75% trying to build heavier than last week!
| 1st | 110 Rx | Cherise Fri, Aug 7, 2020 | | 2nd | 77 Rx | Jayne Fri, Aug 7, 2020 | | 1st | 275 Rx | Todd N Fri, Aug 7, 2020 | | 2nd | 270 Rx | Ryan Pow Fri, Aug 7, 2020 | | 3rd | 245 Rx | Ian Fri, Aug 7, 2020 |
| Vince | 165 Rx | | | Todd N | 275 Rx | 4 reps. Needed a spot on the 5th rep. | | Cherise | 110 Rx | | | Ryan Pow | 270 Rx | Spotted on my 5th rep of 270 | | Ian | 245 Rx | With a little help | | Jayne | 77 Rx | |
|
METCON 8-7-20
(Time, Rx+, Rx2, Rx3)
FOR TIME:
10-9-8-7-6-5-4-3-2-1:
Shoulder to Overhead (from rack)
1-2-3-4-5-6-7-8-9-10:
Dumbbell Burpee Deadlift
Complete 10 shoulder to overhead then 1 dumbbell burpee deadlift, then 9/2 etc.
Goal: Sub 8, CAP at 15 minutes
Tip: The STO weight is meant to be moderately heavy today. Scale accordingly even if you need to get in between levels.
*If DB pairs are all used, athletes may sub a burpee into KB Deadlift using equivalent weights.
Brown: 185#/125#, 55#/40# pair
Purple: 165#/115#, 50#/35# pair
Blue: 125#/85#, 35#/25# pair
Orange Rx3: 95#/65#, 25#/20# pair
Yellow MODWOD: 45#/35# or DB pair, sub bodybuilders
| 1st | 15:00 Rx2 | Rachel T Fri, Aug 7, 2020 | | 2nd | 13:44 | Carolyn Fri, Aug 7, 2020 | | 1st | 13:00 Rx | Wesly Fri, Aug 7, 2020 | | 2nd | 13:43 Rx2 | Vince Fri, Aug 7, 2020 | | 3rd | 14:57 Rx2 | Ian Fri, Aug 7, 2020 |
| Vince | 13:43 Rx2 | | | Ian | 14:57 Rx2 | 135 push press, 53# DL | | Wesly | 13:00 Rx | | | Rachel T | 15:00 Rx2 | 95# BB 35’ for deadlift | | Carolyn | 13:44 | 55# (light for lower back injury) push press, 35# KB burpee deadlift |
|
