WOD Blog
 | Mon, Aug 17 2020 |  |
 | Welcome: Marnae |
| SHRED 8-17-20 | WARM UP 8-17-20 | METCON 8-17-20 | WEIGHTLIFTING 8-17-20 |
SHRED 8-17-20
(Time)
WARM UP
2 Rounds:
Run-200 m
Russian Swing-15 reps
Step Up-10 reps
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Hip Rotation-20 reps R/L
Alt Scorpions-10 reps
Thumbs Up-10 reps
Breaststrokes-10 reps
Glute Bridges-10 reps
Downward Dog-30 secs
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Scap Pull-10 reps
Strict Pull Up or Ring Row-5 reps
WORKOUT!
Helen
3 Rounds For Time:
400 m Run
21 American Swings
12 Pull Ups
REST 2 minutes:
Christine:
3 Rounds For Time:
500 m Row
12 Deadlifts (or DB Deadlifts)
21 Box Jumps
*The prescribed weights for these two benchmarks are 53#/35# on the Kettlebell, Bodyweight on the deadlift, and 24''/20'' on the box. Scale as needed! Take note of what you do for retests in the future.
Goal: Sub 24 (not including rest), CAP at 32 minutes.
| Laura E | 28:10 | Mod single arm russian kb and 250 cal row |
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WARM UP 8-17-20
(Check In)
WARM UP
Front to Back Lunge-5 reps R/L
Russian Swing-10 reps
Reverse Lunge-10 reps R/L
American Swing-10 reps
KB Halo-10 reps R/L (rotation around head)
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Hip Rotation-20 reps R/L
Thumbs Up w/ Pause-10 reps
Breaststrokes-10 reps
Spiderman to Hammy-30 secs R/L
Hip Bridge March-30 reps
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Deadlift w/ Barbell-10 reps
Back Rack Reverse Lunge-10 reps (5 R/L)
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Begin Strength Work, give a few minutes before metcon to warm up pull ups.
COOLDOWN
Overhead Stretch-1 min R/L x 2 sets
Seated Forward Fold-1 min R/L x 2 sets
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METCON 8-17-20
(Time, Rx+, Rx2, Rx3)
FOR TIME
40 KB Snatch (20 R/L)*
THEN
5 Rounds:
10 Deadlift
10 CTB Pull Up
THEN
40 KB Snatch (20 R/L)
*For the KB Snatch you can break them up however you like as long as you get 20 each arm!
Goal: Sub 12, CAP at 17 minutes.
Tip: This workout is grip intensive, consider strategic breaks. Break up the KB Snatch into small sets if it allows you to keep moving.
Brown Rx+: 255#/165#, 53#/35#
Purple Rx: 225#/155#, 53#/35#
Blue Rx2: 185#/135#, 35#/26# KB Snatch OR 53#/35# American KB Swing, sub Jumping CTB Pull Up
Orange Rx3: 155#/105#, Sub Russian Swing 35#/26# OR American Swing 26#/20#, Sub Jumping Pull Ups or Ring Rows
Yellow MODWOD: 75#/55#, Sub Russian Swing 20#/15#, Sub Ring Row
| 1st | 15:04 Rx2 | Katheryn Mon, Aug 17, 2020 | | 2nd | 15:30 Rx2 | Rachel T Mon, Aug 17, 2020 | | 3rd | 11:02 Rx3 | Marnae Mon, Aug 17, 2020 | | 1st | 14:25 Rx+ | Wesly Mon, Aug 17, 2020 | | 2nd | 15:47 Rx+ | Steve M Mon, Aug 17, 2020 | | 3rd | 13:21 Rx2 | Vince Mon, Aug 17, 2020 |
| Steve M | 15:47 Rx+ | | | Marnae | 11:02 Rx3 | | | Vince | 13:21 Rx2 | 35# KB snatch, CTBPU 185# DL | | Scott B | 15:49 Rx2 | American KB | | Bill | dnf Rx2 | short 10 kb snatch - 53# kb; 225# dl; jumping pu | | Rachel T | 15:30 Rx2 | CTB | | Wesly | 14:25 Rx+ | | | Keith C | 14:24 Rx3 | DB snatches | | Bj | 13:50 Rx2 | | | Katheryn | 15:04 Rx2 | |
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WEIGHTLIFTING 8-17-20
(Weight)
DELOAD, MAX OUT NEXT WEEK
16 Minutes
Back Rack Reverse Lunge-16 reps
REST 2-3 minutes
Start light around 35-40% of your back squat 1RM and make small jumps in load. Focus on pushing with both legs and stability over weight lifted.
| 1st | 115 Rx | Laura E Mon, Aug 17, 2020 | | 2nd | 80 Rx | Katheryn Mon, Aug 17, 2020 | | 1st | 165 Rx | Ryan Pow Mon, Aug 17, 2020 | | 2nd | 135 Rx | Scott B Mon, Aug 17, 2020 | | 3rd | 115 Rx | Derek N Mon, Aug 17, 2020 |
| Vince | 105 Rx | | | Laura E | 115 Rx | | | Derek N | 115 Rx | | | Scott B | 135 Rx | | | Ryan Pow | 165 Rx | | | Keith C | 90 Rx | | | Katheryn | 80 Rx | |
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