WOD Blog
 | Wed, Sep 2 2020 |  |
| WARM UP 9-2-20 | SKILL WORK 9-2-20 | STRENGTHCON 9-2-20 |
WARM UP 9-2-20
(Check In)
WARM UP
Jog-200 m
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3 Sets: (8 minutes or less)
Air Squat-12 reps
Spiderman w/ Thoracic Rotation-5 reps R/L
Band Lateral Walk-12 steps R/L
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Begin Skill warm up
COOLDOWN
Seated Forward Fold-1 min x 2 sets
Upward Dog-1 min x 2 sets
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SKILL WORK 9-2-20
(Weight)
12 Minute Timer:
4-5 sets:
Banded Good Morning-20 reps
Hollow Body Rock-20 reps
Deadlift-5 reps
The goal of this skill work is to warm up to your starting deadlift load in the metcon! Focus on slow and controlled movement on the core work.
| Vince | 205 Rx | | | Katheryn | 135 Rx | | | Derek N | 235 Rx | | | Keith C | 185 Rx | |
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STRENGTHCON 9-2-20
(Weight, Rx+, Rx2, Rx3)
22 Minute Timer:
2 Rounds:
200 m Farmers Carry
50 Goblet Squat
50 Sit Ups (no anchor)
w/ time remaining work up to a 3RM touch n go deadlift! Score is heaviest weight lifted for 3 consecutive reps!
Tip: Have your barbell preloaded with additional load surrounding for easy access. Start with a confident weight you can do under fatigue then build!
Purple Rx: 50-53#/35# pair, single for goblet squat
Blue Rx2: 35#/25-26# pair, single for goblet squat
Orange Rx3: 25#-26# pair-20# pair, single for goblet squat, sub 40 reps each movement
Yellow MODWOD: Sub 20#/12# pair, single for goblet squat to box, sub 40 reps each movement
| 1st | 225 Rx | Saori Wed, Sep 2, 2020 | | 2nd | 215 Rx | Kirklin Wed, Sep 2, 2020 | | 3rd | 185 Rx | Katheryn Wed, Sep 2, 2020 | | 1st | 445 Rx | Jonathan K Wed, Sep 2, 2020 | | 2nd | 405 Rx | Wesly Wed, Sep 2, 2020
Sean H Wed, Sep 2, 2020 | | 3rd | 375 Rx | Shane Wed, Sep 2, 2020 |
| Jonathan K | 445 Rx | | | Marnae | 155 Rx2 | | | Vince | 325 Rx | | | Dale F | 245 Rx3 | | | Andrew R | 325 Rx | | | Shane | 375 Rx | | | Katheryn | 185 Rx | | | Steve M | 335 Rx | | | Derek N | 365 Rx | | | Keith C | 260 Rx | | | Sean H | 405 Rx | | | Carolyn | 185 | Stayed light, still recovering from pulled piriformus muscle | | Wesly | 405 Rx | | | Saori | 225 Rx | | | Kirklin | 215 Rx | |
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