WOD Blog
 | Thu, Aug 27 2020 |  |
 | Happy Birthday: Landon |
| SHRED 8-27-20 | WARM UP 8-27-20 | ABCON 8-27-20 | METCON 8-27-20 |
SHRED 8-27-20
(Reps)
WARM UP
2 Rounds:
10 Stepovers
10 Plate Row w/ Pause
10 Plate Press
5 Plate Rotation R/L
5 Plate High Pull R/L
5 Push Ups w/ control
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Alt Scorpion-10 reps R/L
Thumbs Up-10 reps
Breaststrokes-10 reps
Scap Pull-10 reps
Chin Up-3 reps OR Ring Row-6 reps
UPPER STRENGTH WORK
12 min AMRAP (focusing on quality)
6 Chin Ups
12 Bicep Curls
8 Push Ups OR Dips
12 Banded Pushdowns
10 Barbell or Dumbbell Row (pair)
12 Face Pulls
METCON
5 min AMRAP:
5 Hang DB Clean and Jerk (Single, EACH arm)
5 Burpee Box Overs
REST 1 minute
5 min AMRAP:
5 Pull Ups
5 Push Ups (on DB's)
REST 1 minute
5 min AMRAP:
5 Devil Press
10 Box Jumps
COOLDOWN
ROMWOD
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WARM UP 8-27-20
(Check In)
WARM UP
Bike-30 secs easy/30 secs HARD x 3 sets
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Tempo Air Squat (3 sec lower/1 sec pause)-10 reps
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Fire Hydrant-10 reps R/L
Donkey Kick-10 reps R/L
Hollow Rock-20 reps
Spiderman to Hammy-30 secs R/L
Praying Pose to Hammy-30 secs R/L
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Begin Skill
COOLDOWN
Couch Stretch-1 min R/L x 2 sets
Modified Hurdlers Stretch-1 min R/L x 2 sets
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ABCON 8-27-20
(Reps)
15 min Timer:
3-5 sets for quality:
A1. Kneeling Wood Chop-10 reps R/L
A2. Lateral Band Walk-10 steps R/L
A3. Kettlebell Front Rack Wall Sit-1 min
REST 1 minute
Focus on QUALITY movement. Load up the wall sit as heavy as tolerated for 1 minute. Focus on staying at parallel and engaging core!
| Vince | 3 sets Rx | | | Keith C | 4 sets Rx | 35#KB's |
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METCON 8-27-20
(Reps, Rx+, Rx2, Rx3)
6 sets:
30 secs-Double DB or KB Front Squat
30 secs-REST
30 secs-Bike AMCAP*
1 min REST
*Rollover calories DO count today!
Goal: 225+ Reps
Tip: You are meant to establish an aggressive, repeatable pace for all six sets. SPRINT your last bike.
Purple Rx: 50-53#/35# pair
Blue Rx2: 35#/25#-26# pair
Orange Rx3: 25#-26#-20# pair or Goblet Squat
Yellow MODWOD: Sub Goblet Squat to Box
| 1st | 140 Rx | Saori Thu, Aug 27, 2020 | | 2nd | 121 Rx | Kirklin Thu, Aug 27, 2020 | | 3rd | 109 Rx | Emily M Thu, Aug 27, 2020 | | 1st | 157 Rx | Shane Thu, Aug 27, 2020 | | 2nd | 147 Rx | Ryan Pow Thu, Aug 27, 2020 | | 3rd | 146 Rx | Wesly Thu, Aug 27, 2020 |
| Kirklin | 121 Rx | | | Dale F | 66 reps Rx3 | Set out one round | | Vince | 131 Rx | | | David S | 163 Rx2 | | | Ryan Pow | 147 Rx | | | Bill | 176 Rx2 | | | Shane | 157 Rx | | | Wesly | 146 Rx | Ski erg | | Keith C | 143 Rx2 | | | Rachel T | 139 Rx2 | | | David R | 139 Rx | | | Emily M | 109 Rx | ski erg | | Saori | 140 Rx | |
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