WOD Blog
 | Wed, Sep 9 2020 |  |
| WARM UP 9-9-20 | METCON 9-9-20 | SKILL WORK 9-9-20 |
WARM UP 9-9-20
(Check In)
WARM UP
1 min Air Squats
1 min Jump Rope
1 min Step Up
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Lateral Step Up (slow lower-5 reps R/L)
Mtn. Climber to Outside of Hand-10 alt reps
Pigeon on Box-30 secs R/L
Calf Stretch on Box-30 secs R/L
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Box Jump-5 reps
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Set up for seated box jump
COOLDOWN
Calf Stretch-1 min R/L x 2 sets
Couch Stretch-1 min R/L x 2 sets
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METCON 9-9-20
(Reps, Rx+, Rx2, Rx3)
5-3 min Rounds/1 min REST between rounds:
Row-20/15 Calories
Double Under-50 reps
Wallball AMRAP w/ time remaining
Goal: 120+ Reps (wallballs only for score)
Tip: You should have a minute+ each set to do wallballs! Try to match the same number of each time.
Brown Rx+: 30#/10-20#/9'
Purple Rx: 20#/10-14#/9'
Blue Rx2: Sub 75 single unders, 14#/10-10#/9'
Orange Rx3: 15/12 Calorie Row, 50 Single Unders, 10#/8'-6#/8'
Yellow MODWOD: 12/9 Calorie Row, 30 singles or 50 plate taps, Sub Pushball with orange or blue weight.
| 1st | 131 Rx2 | Marnae Wed, Sep 9, 2020 | | 2nd | 75 Rx2 | Katheryn Wed, Sep 9, 2020 | | 3rd | 104 Rx3 | Paige E Wed, Sep 9, 2020 | | 1st | 60 Rx+ | Steve M Wed, Sep 9, 2020 | | 2nd | 130 Rx | Wesly Wed, Sep 9, 2020 | | 3rd | 127 Rx | Nate D Wed, Sep 9, 2020 |
| Marnae | 131 Rx2 | | | Vince | 120 Rx | | | Steve M | 60 Rx+ | | | Derek N | 65 Rx | | | Katheryn | 75 Rx2 | Double unders | | Ian | 86 Rx2 | Single unders | | Paige E | 104 Rx3 | | | Dale F | 100 Rx2 | Sub cycle | | Keith C | 75 Rx2 | | | eli r | 60 Rx | | | Wesly | 130 Rx | | | Bj | 56 Rx2 | | | Nate D | 127 Rx | |
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SKILL WORK 9-9-20
(Height)
EMOM x 8 Minutes
Seated box jump x 3 reps
Set up plates as a box so you are sitting at parallel. Focus on being EXPLOSIVE! Add height as tolerated but try to land in a more straight leg position and focus on being explosive.
| Vince | 30' Rx | | | Derek N | 35’ Rx | | | Ian | 38' Rx | | | Dale F | 24 Rx | | | Keith C | 30 Rx | |
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