WOD Blog
 | Thu, Sep 10 2020 |  |
| WARM UP 9-10-20 | SHRED 9-10-20 | METCON 9-10-20 | WEIGHTLIFTING 9-10-20 |
WARM UP 9-10-20
(Check In)
WARM UP
30 secs ON/15 secs OFF:
Bodybuilder
Supinated Barbell Row
Bear Crawl Shoulder Tap (controlled)
Hollow Rocks
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Band Pull Apart-10 reps
Underhand Pull Apart-10 reps
Band Press-10 reps
Band Int/Ext Rotation-10 reps R/L
Band Passthrough-10 reps
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Begin Strength Work
COOLDOWN
Lateral Band Opener-1 min R/L x 2 sets
Overhead Stretch-1 min R/L x 2 sets
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SHRED 9-10-20
(Reps)
WARM UP
Plate to Overhead-20 reps
Step Up-20 reps
Plate Press-20 reps
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Hip Rotation-20 reps R/L
Glute Bridges-20 reps
YTW's-10 reps
Downward Dog-30 secs
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Explain movements and perform 3-5 of each before starting
28 Min AMRAP:
Ball Over Bar-16 reps
Rope Slams-16 reps
Over Under-8 reps
D-Ball Over Shoulder (heavy)-8 reps
Single Arm DB Push Press-16 reps (8 R/L)
Kettlebell Swing-16 reps (American)
Bike-8 calories
Alt DB Snatch (Heavy)-8 reps
COOLDOWN
ROMWOD
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METCON 9-10-20
(Reps, Rx2, Rx3)
7 Min AMRAP of:
Burpee Toes-to-Bar
Goal: 50+ Reps (both movements=1 rep)
Tip: Find a steady pace and just keep moving!
Purple Rx: As written
Blue Rx2: Sub Burpee Toes to Rings
Orange Rx3: Sub Bodybuilder KTC
Yellow MODWOD: Sub Burpee to Box x 5 paired with sit ups x 10 AMRAP
| Kirklin | 51 Rx | | | Vince | 58 Rx | | | Derek N | 51 Rx | | | Andrew R | 53 Rx | | | Ian | 49 Rx | | | Dale F | 35 Rx3 | | | eli r | 61 Rx | | | Wesly | 50 Rx | |
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WEIGHTLIFTING 9-10-20
(Weight)
20-25 minutes
A1. Bench Press-12-10-8-6
A2. Supinated Barbell Row-12-10-8-6
A3. Hanging Flutter Kicks-10-20 reps
REST 2 minutes
Build up in weight each set on the barbell movements. Two barbells are allowed. Focus on staying over the bar on row and keeping it strict! Scale hanging
| 1st | 115 Rx | Cherise Thu, Sep 10, 2020 | | 2nd | 100 Rx | Kirklin Thu, Sep 10, 2020 | | 1st | 225 Rx | Ian Thu, Sep 10, 2020 | | 2nd | 205 Rx | eli r Thu, Sep 10, 2020 | | 3rd | 155 Rx | Derek N Thu, Sep 10, 2020 |
| Vince | 145 Rx | | | Derek N | 155 Rx | | | Ian | 225 Rx | | | eli r | 205 Rx | | | Dale F | 135, 95 Rx | | | Kirklin | 100 Rx | | | Cherise | 115 Rx | |
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