WOD Blog
 | Mon, Aug 24 2020 |  |
 | Happy Birthday: Emily M |
| WARM UP 8-24-20 | SHRED 8-24-20 | WEIGHTLIFTING 8-24-20 | METCON 8-24-20 |
WARM UP 8-24-20
(Check In)
WARM UP
30 secs ON/15 secs OFF:
Strict Press
Air Squat
Push Press
Front Squat
Push Jerk
Back Squat
------------------------
Stationary Inchworm Into Upward Dog-5 reps
Hip Rotation-20 reps R/L
YTW's-10 reps each position
Samson Stretch-30 secs R/L
Praying Pose to Hammy-30 secs each
------------------------
Begin Weightlifting
COOLDOWN
Couch Stretch-1 min R/L x 2 sets
Lateral Opener on Rig-1 min R/L x 2 sets
|
SHRED 8-24-20
(Time)
WARM UP
Plate Overhead Lunge-20 m
Plate to Overhead-15 reps
Plate Squat-15 reps
Plate Rotation-15 reps R/L
---------------
Hip Rotation-20 reps R/L
Spiderman to Hammy-30 secs
Glute Bridges-20 reps
Downward Dog-30 secs
---------------
Set up for long chipper!
Monday Funday Chipper!
100 Hand to Hand Swings
90 Single Arm Alt Overhead Lunge (45 R/L)
80 Sit Ups
70 Alt DB Snatch
60 Heels Elevated Goblet Squat (35# plate)
50 Single Leg V-Up
40 Plate to Overhead
30 Star Jumps
20 TTB
100 m Sled Push (5 lengths of gym)
Goal: Sub 33, CAP at 40 minutes.
|
WEIGHTLIFTING 8-24-20
(Weight)
22 Minute Timer
Work up to a 1RM Back Squat! If you know your old max, do not repeat it, hit 90-95% and then go 2-5# heavier if you are feeling a PR. If you are new to back squatting work up to a heavy set of 5.
| 1st | 305 Rx | Emily M Mon, Aug 24, 2020 | | 2nd | 220 Rx | Kirklin Mon, Aug 24, 2020 | | 3rd | 207 Rx | Saori Mon, Aug 24, 2020 | | 1st | 450 Rx | Todd N Mon, Aug 24, 2020 | | 2nd | 435 Rx | Ryan Pow Mon, Aug 24, 2020 | | 3rd | 365 Rx | Bj Mon, Aug 24, 2020
Ian Mon, Aug 24, 2020 |
| Steve M | 305 Rx | | | Kirklin | 220 Rx | 10# PR | | Vince | 265 Rx | 5# PR | | Laura E | 185 Rx | | | Scott B | 285 Rx | 96.6 of 295. Def max at the moment | | Ian | 365 Rx | | | Valeria | 145 Rx | PR | | Ryan Pow | 435 Rx | PR | | Shane | 340 Rx | | | eli r | 305 Rx | | | Cherise | 195 Rx | | | David R | 350 Rx | | | Sean H | 345 Rx | | | Keith C | 225 Rx | | | Rachel T | 295 | Deadlift . Not a PR but over goal weight for BBB | | Wesly | 355 Rx | | | Dale F | 185 #4 Rx | | | Todd N | 450 Rx | | | Bj | 365 Rx | | | Emily M | 305 Rx | | | Saori | 207 Rx | I think it's PR but Seth might say otherwise. He remembers better than me |
|
METCON 8-24-20
(Reps, Rx+, Rx2, Rx3)
Set a clock for 12 minutes and complete:
1 minute of squat cleans
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks
*Courtesy of Crossfit.com
Goal: 120+ Reps
Tip: This is a high volume barbell workout. Pace it from the beginning. Consider quick singles on the squat cleans. Choose a rep range on the push jerks that is well below your threshold and take strategic breaks.
Purple Rx: 135#/95#
Blue Rx2: 115#/75#
Orange Rx3: 75#/55#
Yellow MODWOD: Sub DB Pair. Sub Push Press and Front Squat (to a box if needed)
| 1st | 97 Rx | Emily M Mon, Aug 24, 2020 | | 2nd | 83 Rx | Kirklin Mon, Aug 24, 2020 | | 3rd | 99 Rx2 | Saori Mon, Aug 24, 2020 | | 1st | 114 Rx | Todd N Mon, Aug 24, 2020 | | 2nd | 112 Rx | Sean H Mon, Aug 24, 2020 | | 3rd | 109 Rx | Wesly Mon, Aug 24, 2020 |
| Steve M | 97 Rx | | | Vince | 67 Rx2 | Uuuuggggg | | Bill | 66 Rx | | | Ian | 77 Rx | | | Dale F | 80 Rx3 | | | eli r | 81 Rx | | | Shane | 82 Rx | | | Andrew R | 105 Rx | | | Sean H | 112 Rx | | | Keith C | 80 Rx3 | went 65 not75# | | Wesly | 109 Rx | | | Todd N | 114 Rx | | | Kirklin | 83 Rx | | | Bj | 75 Rx2 | | | Emily M | 97 Rx | | | Saori | 99 Rx2 | 85# |
|
