WOD Blog
 | Tue, Sep 8 2020 |  |
| SHRED 9-8-20 | WARM UP 9-8-20 | WEIGHTLIFTING 9-8-20 | METCON 9-8-20 |
SHRED 9-8-20
(Reps)
WARM UP
3 Sets:
Row-7 Calories
Plank Shoulder Tap-20 reps
Scap Pull-5 reps
Alt Scorpion-10 reps
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UPPER WORK
7 min AMRAP:
3 Strict Pull Ups*
6 Shoot throughs (back and forth=1)
9 Dips OR Bench Dips
*Add weight OR sub band assisted.
METCON
5 min AMRAP x 3 sets
Burpee pull up: 1-3-5-7-9-11 etc.
Rower-7 cals between each set
REST 2 minutes between sets. You are meant to attack each set with an aggressive pace.
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WARM UP 9-8-20
(Check In)
WARM UP
Shuttle Run-3 minutes
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3 Rounds:
7 Clean Grip Deadlifts
7 Scap Pulls
1 Strict Pull Up OR Jump to Strict
6 Scorpions
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Post Up Lat Stretch-30 secs
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Powerclean-5 reps
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Begin build up for weightlifting!
COOLDOWN
Overhead Stretch-1 min R/L x 2 sets
Seated Forward Fold-1 min x 2 sets
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WEIGHTLIFTING 9-8-20
(Weight)
Take 5-7 minutes to warm up to about 60% of your 1RM powerclean.
Then as a group every 3 minutes x 5 sets complete:
5-7 Weighted Strict Pull Ups
1 Clean Complex:
*1 Clean Grip Deadlift
*1 Powerclean
*1 Hang Powerclean
Build up in weight as tolerated for completing the complex without dropping the bar. For those that are still working on pull ups, sub band assisted OR 10 ring rows.
| 1st | 135 Rx | Kirklin Tue, Sep 8, 2020 | | 2nd | 120 Rx | Katheryn Tue, Sep 8, 2020 | | 1st | 225 Rx | Andrew R Tue, Sep 8, 2020 | | 2nd | 215 Rx | Todd N Tue, Sep 8, 2020 | | 3rd | 195 Rx | eli r Tue, Sep 8, 2020 |
| Kirklin | 135 Rx | | | Vince | 135 Rx | | | Katheryn | 120 Rx | | | eli r | 195 Rx | | | Keith C | 125 Rx | | | Dale F | 115 Rx | | | Andrew R | 225 Rx | | | Todd N | 215 Rx | |
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METCON 9-8-20
(Time, Rx+, Rx2, Rx3)
FOR TIME:
30-20-10
Powerclean
Pull Up
Goal: Sub 8, CAP at 12 minutes
Tip: Both of these movements tax your grip. While you should be able to complete large sets, consider strategic breaks.
Brown Rx+: 135#/95#
Purple Rx: 115#/75#
Blue Rx2: 115#/75#, sub Jump CTB Pull Up
Orange Rx3: 75#/55#, sub Jumping Pull Up or Ring Row
Yellow MODWOD: Sub 45#/35# or 25#/15# or Sub DB Hang Powerclean OR deadlift 75#/55#
| 1st | 12:00 Rx | Saori Tue, Sep 8, 2020 | | 2nd | 9:56 Rx2 | Katheryn Tue, Sep 8, 2020 | | 3rd | 11:38 | Kirklin Tue, Sep 8, 2020 | | 1st | 6:43 Rx+ | Conor T Tue, Sep 8, 2020 | | 2nd | 9:59 Rx+ | Nate D Tue, Sep 8, 2020 | | 3rd | 10:35 Rx+ | Todd N Tue, Sep 8, 2020 |
| Kirklin | 11:38 | Some PU some jumping CTB PU | | Vince | 10:23 Rx | | | Katheryn | 9:56 Rx2 | | | eli r | 11:59 Rx+ | | | Keith C | 8:17 Rx3 | | | Dale F | 11:55 Rx3 | Sub ring rows | | Saori | 12:00 Rx | I finished right on the dot...tough life.... | | Conor T | 6:43 Rx+ | | | Andrew R | 10:40 Rx | | | Todd N | 10:35 Rx+ | | | Nate D | 9:59 Rx+ | |
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