WOD Blog
 | Mon, Aug 10 2020 |  |
 | Happy Birthday: Keith C |
| WARM UP 8-10-20 | WEIGHTLIFTING 8-10-20 | METCON 8-10-20 | SHRED 8-10-20 |
WARM UP 8-10-20
(Check In)
WARM UP
2 Rounds:
Jog 150 m
Air Squat-15 reps
Hang Clean High Pull-10 reps
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Alt Fire Hydrants-10 reps R/L
Donkey Kicks-10 reps R/L
Spiderman to Hammy-30 secs R/L
Downward Dog-30 secs
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Post Up Lat Stretch-30 secs
Back Squat-10 reps
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Begin Weightlifting
COOLDOWN
Couch Stretch-1 min R/L x 2 sets
Seated Forward Fold w/ Calf Stretch-1 min x 2 sets
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WEIGHTLIFTING 8-10-20
(Weight)
Build up to a 2RM back squat. Then perform 3x2 drop sets at 80-90%. Goal is to go heavier than last week's 3's. Deload next week!
| 1st | 185 Rx | Kirklin Mon, Aug 10, 2020 | | 2nd | 180 Rx | Saori Mon, Aug 10, 2020 | | 3rd | 175 Rx | Cherise Mon, Aug 10, 2020 | | 1st | 435 Rx | Todd N Mon, Aug 10, 2020 | | 2nd | 385 Rx | Ryan Pow Mon, Aug 10, 2020 | | 3rd | 335 Rx | Bj Mon, Aug 10, 2020 |
| Vince | 235 Rx | | | Bill | 275 Rx | | | Scott B | 245 Rx | | | Ryan Pow | 385 Rx | Drop Set at 315 | | Ian | 315 Rx | weak sauce | | Keith C | 185 Rx | | | Wesly | 330 Rx | 290 drop sets | | Bj | 335 Rx | | | Jayne | 145 Rx | | | Kirklin | 185 Rx | | | Todd N | 435 Rx | 345# drop sets | | Saori | 180 Rx | | | Cherise | 175 Rx | | | Derek N | 275 Rx | |
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METCON 8-10-20
(Time, Rx+, Rx2, Rx3)
3 Rounds for Time:
15 Hang Squat Clean
400 m Run
Goal: Sub 9, CAP at 14 minutes.
Tip: The squat clean weight should be light today! Sprint your last 400!!!
Brown: 115#/75#
Purple: 95#/65#
Blue Rx2: 75#/55#
Orange Rx3: 65#/45#, sub hang powerclean, 300 m Run
Yellow MODWOD: Sub DB Hang Powerclean, 300 m Run or Row
| 1st | 10:26 Rx | Saori Mon, Aug 10, 2020 | | 2nd | 11:29 Rx | Rachel T Mon, Aug 10, 2020 | | 3rd | 13:49 Rx | Kirklin Mon, Aug 10, 2020 | | 1st | 9:27 Rx | Wesly Mon, Aug 10, 2020 | | 2nd | 9:37 Rx | Vince Mon, Aug 10, 2020 | | 3rd | 11:00 Rx | Todd N Mon, Aug 10, 2020 |
| Vince | 9:37 Rx | | | Bill | 11:11 | modwod 95#; row 400m | | Scott B | 12:09 Rx2 | | | Ryan Pow | 11:10 Rx | | | Ian | 12:12 Rx | finally figured out how to clean with out wrist pain, I think | | Keith C | 11:24 Rx3 | | | Rachel T | 11:29 Rx | | | Wesly | 9:27 Rx | | | Bj | 13:59 Rx2 | | | Kirklin | 13:49 Rx | | | Todd N | 11:00 Rx | | | Carolyn | 9:45 | 55# hang power clean 400m row instead of run | | Saori | 10:26 Rx | |
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SHRED 8-10-20
(Distance)
Shuttle Jog-2 mins
Row-2 mins, 30 secs Moderate/30 secs HARD
Bike-2 mins, 30 secs Moderate/30 secs HARD
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Spiderman to Hammy-30 secs R/L
Downward Dog-1 min
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WORKOUT: (Shred repeat!!)
7 rounds
Rower for max total distance
30 sec ON
30 sec OFF
--then--
7 rounds
Shuttle Sprints (20 m Distance)
30 Sec ON
30 sec OFF
--then--
7 rounds
Assault Bike for max total distance
30 sec ON
30 sec OFF
COOLDOWN
ROMWOD for lower body and shoulders
Planned: Fri,Dec4,2020 Mon,Aug10,2020 Fri,Jun22,2018 Tue,Feb20,2018 Tue,Nov28,2017 Mon,Aug28,2017 Mon,Jun26,2017| 1st | Row: 935 Ski: 765 Bike: 1.5 miles Rx | Sarah K Fri, Jun 22, 2018 | | 2nd | Row: 928 Run: 700 Bike: 1.6 Rx | Heather H Fri, Jun 22, 2018 | | 3rd | Row: 812 Run: 600 Bike: 1.4 miles Rx | Tracie Fri, Jun 22, 2018 | | 1st | Row: 1144 Run: 700 Bike: 1.6 Rx | Andrew S Fri, Jun 22, 2018 | | 2nd | Row: 1032 Run: 820 Bike: 1.9 Rx | Brien H Fri, Jun 22, 2018 | | 3rd | 360 shuttle, 1.6 mile bike, 1016 m. row Rx | Brad Le Tue, Feb 20, 2018 |
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