WOD Blog
 | Fri, Aug 21 2020 |  |
| SHRED 8-21-20 | WARM UP 8-21-20 | WEIGHTLIFTING 8-21-20 | METCON 8-21-20 |
SHRED 8-21-20
(Time)
WARM UP
2 Rounds:
100 m Run
10 Air Squats
10 Lateral Band Walk R/L
10 Dynamic Plank
5 Spiderman w/ Thoracic Rotation R/L
Downward Dog-20 secs
WORKOUT
20-18-16-14-12-10-8-6-4-2:
KB or DB Front Squat (pair)
*50 m Farmers Carry
*100 m Run
Goal: Sub 21, CAP at 26 minutes.
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WARM UP 8-21-20
(Check In)
WARM UP
One time through with quality!
1. Strict Press w/ 5 Second Pause-5 reps
2. Strict Press (no pause)-5 reps
3. Clean Grip Deadlift-10 reps
4. Clean Grip High Pull-5 reps
5. Walking Plank-10 reps
6. Alt Side Plank-10 reps
7. Hip Bridge March-20 reps
8. Scap Push Up-10 reps
9. Push Up w/ Slow Eccentric-5 reps
10. Alt Scorpion-10 reps
11. Thumbs Up-10 reps
12. Breaststrokes-10 reps
13. Scap Pull-10 reps
14. Arch Hollow-10 reps
15. KTC or TTB-5 reps
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Begin Strength Work
COOLDOWN
Overhead Stretch-1 min R/L x 2 sets
Lateral Band Opener-1 min R/L x 2 sets
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WEIGHTLIFTING 8-21-20
(Weight)
MAX OUT NEXT WEEK
20 Min Timer:
A1. Dumbbell Bench Press-4x10
A2. Strict Pull Up-4x10
REST 2 Minutes
Build up in weight as tolerated on the Dumbbell Bench Press. We are aiming for 10 strict pull ups in a row, use a band or add weight as needed.
| 1st | 40 Rx | Rachel T Fri, Aug 21, 2020 | | 1st | 90 Rx | Todd N Fri, Aug 21, 2020
Ian Fri, Aug 21, 2020 | | 2nd | 70-10 Rx | eli r Fri, Aug 21, 2020 | | 3rd | 70 Rx | Conor T Fri, Aug 21, 2020 |
| Vince | 55# Rx | | | Conor T | 70 Rx | | | Ian | 90 Rx | 70,80,90,90 | | Todd N | 90 Rx | 80/90/90x10 90x8 | | Rachel T | 40 Rx | | | eli r | 70-10 Rx | | | Keith C | 35# Rx | |
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METCON 8-21-20
(Reps, Rx+, Rx2, Rx3)
Every 2 minutes x 5/1 min rest between sets:
15 TTB
MAX Clean and Jerk
Goal: 35+ Clean and Jerk
Tip: We are looking for a minute or more to work on our clean and jerks. The load today is meant to be moderately heavy. Scale as needed and don't hesitate to go in between levels.
Brown Rx+: 185#/125#
Purple Rx: 165#/115#
Blue Rx2: 135#/85#, Sub either 10 TTB or 15 KTC
Orange Rx3: 75#/55#, sub KTC or Lying TTB
Yellow MODWOD: Sub Lying TTB, sub DB Clean and Jerk or Deadlift
| 1st | 37 Rx2 | Katheryn Fri, Aug 21, 2020 | | 2nd | 32 Rx2 | Rachel T Fri, Aug 21, 2020 | | 3rd | 28 Rx3 | Paige E Fri, Aug 21, 2020 | | 1st | 41 Rx+ | Wesly Fri, Aug 21, 2020 | | 2nd | 31 Rx+ | Conor T Fri, Aug 21, 2020 | | 3rd | 26 Rx+ | Todd N Fri, Aug 21, 2020 |
| Steve M | 25 Rx+ | | | Vince | 28 Rx2 | 15 TTB each round | | Bj | 42 Rx2 | | | Paige E | 28 Rx3 | | | Dale F | 21 Rx3 | +20# | | Conor T | 31 Rx+ | 8,6,6,6,5 | | Katheryn | 37 Rx2 | | | Todd N | 26 Rx+ | TTB smoked my grip. | | Bill | 38 Rx2 | | | Ian | 34 Rx2 | 135# and TTB | | Rachel T | 32 Rx2 | 105# C&J | | Wesly | 41 Rx+ | 8-8-8-8-9 | | eli r | 32 Rx | | | Keith C | 40 Rx3 | | | Wayne | 37 Rx3 | |
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