WOD Blog
 | Fri, Sep 4 2020 |  |
| SHRED 9-4-20 | WARM UP 9-4-20 | METCON 9-4-20 | WEIGHTLIFTING 9-4-20 |
SHRED 9-4-20
(Time)
WARM UP
Row-2 minutes
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2 Rounds:
Air Squat-5 reps
Bodyweight Lunge-10 reps (5 R/L)
Curtsy Lunge-10 alt reps
Jump Squat-5 reps
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Hip Rotation-20 reps R/L
Spiderman to Hammy-30 secs R/L
Pigeon Pose-30 secs R/L
Praying Pose to Hammy-30 secs each
Downward Dog-30 secs
3 Rounds For Time:
Row-20/15 Calories
Star Jump-20 reps
Row-20/15 Calories
Jump Lunge-20 reps
Row-20/15 Calories
Lateral Skater-20 reps
Row-20/15 Calories
Jump Squat-20 reps
Goal: Sub 24, CAP at 30 minutes.
| Laura E | 21:17 | subbed 10 cal |
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WARM UP 9-4-20
(Check In)
WARM UP
45 secs ON/15 secs OFF:
Air Squat
PVC Passthrough
PVC Behind the Neck Press
Overhead Squat
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Hip Rotation-20 reps R/L
Standing YTW's-10 reps each
Spiderman w/ Thoracic Rotation-5 reps R/L
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Overhead Squat w/ 3 count Pause-5 reps
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Begin Weightlifting
COOLDOWN
Upper Back and Lat Smash
Couch Stretch-1 min R/L x 2 sets
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METCON 9-4-20
(Time, Rx+, Rx2, Rx3)
3 Rounds for time:
Wallball-20 reps
Hang Powersnatch-20 reps
KTE-20 reps
Goal: Sub 12, CAP at 16 minutes.
Brown Rx+: 30#/10-20#/9', 75#/55#
Purple Rx: 20#/10-14#/9', 75#/55#
Blue Rx2: 14#/10-10#/9', 65#/45#, sub 10 TTB and 10 KTC OR 20 Toes to Rings
Orange Rx3: 10#/8'-6#/8', 45#/35#, sub KTC or Lying TTB
Yellow MODWOD: Sub pushball (orange weight), DB Snatch, Sit Ups
| Vince | 12:03 Rx | | | Derek N | 12:54 Rx | | | Bj | 13:58 Rx3 | Rx weights,KTC | | Ryan Pow | 13:44 Rx | | | Dale F | 14 Rx3 | | | Kirklin | 15:05 Rx | | | Keith C | 12:40 Rx2 | | | Wesly | 10:04 Rx | | | Conor T | 9:34 Rx | |
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WEIGHTLIFTING 9-4-20
(Weight)
20 Minute Timer:
Pause Overhead Squat (3 count in the bottom)
5-5-5-5-5
Start light and build up in weight! Make sure to prioritize stability, position, and tempo over weight lifted. Those still working on overhead mobility use a light weight (empty bar or PVC). If desired, superset with anchored T-spine. Pause front squat can be subbed for heavy work but include overhead work!
| 1st | 105 Rx | Rachel T Fri, Sep 4, 2020 | | 2nd | 55 Rx | Kirklin Fri, Sep 4, 2020 | | 1st | 205 Rx | Conor T Fri, Sep 4, 2020 | | 2nd | 105 Rx | Bj Fri, Sep 4, 2020
Derek N Fri, Sep 4, 2020 | | 3rd | 95 Rx | Vince Fri, Sep 4, 2020 |
| Vince | 95 Rx | 45, 55, 65, 75, 85, 95 | | Rachel T | 105 Rx | | | Derek N | 105 Rx | | | Bj | 105 Rx | | | Dale F | 35 Rx | | | Kirklin | 55 Rx | | | Conor T | 205 Rx | |
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