WOD Blog
 | Mon, Sep 14 2020 |  |
| SHRED 9-14-20 | WARM UP 9-14-20 | WEIGHTLIFTING 9-14-20 | METCON 9-14-20 |
SHRED 9-14-20
(Reps)
WARM UP
2 Rounds:
Plate to Overhead-10 reps
Bear Crawl-20 m
Broad Jump (soft landing)-20 m
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Push Up Plank-30 secs
Alt Scorpion-10 reps
Side Plank-20 secs R/L
Downward Dog-30 secs
24 minute AMRAP:
Burpee Broad Jump-20 m
Ball Slam-20 reps
Backwards Bear Crawl-20 m
Alt DB Snatch-20 reps
Forward Bear Crawl-20 m
Renegade Row-20 reps
Seal Walk-20 m
COOLDOWN
ROMWOD
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WARM UP 9-14-20
(Check In)
WARM UP
Overhead Lunge-20 m (fingers interlaced)
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20 Air Squats
10 Strict Press
10 Sumo Deadlift
10 Hang Snatch High Pull
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Hip Rotation-20 reps R/L
Samson Stretch-30 secs R/L
YTW's-10 reps each
Praying Pose w/ Thoracic Rotation-10 alt reps
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Push Press-5 reps
Push Jerk-5 reps
Push OR Split Jerk-5 reps
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Review press complex and start weightlifting
COOLDOWN
Overhead Stretch-1 min R/L x 2 sets
Lateral Band Opener-1 min R/L x 2 sets
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WEIGHTLIFTING 9-14-20
(Weight, Rx+, Rx2, Rx3)
20 Minute Timer to work on the following complex:
Strict Press
Push Press
Push Jerk (pause in catch)
Push OR Split Jerk (pause in catch)
Build up to heavy set. You will be limited this week by strict press so focus on form. Pause in the catch on both push jerk and split jerk. If needed, work with your coach to learn split jerk form if you are new to the movement or stick with push jerk. If you finish early, drop the weight to 90% of what you hit and execute a few more sets focusing on technique.
| 1st | 95 Rx | Derra Mon, Sep 14, 2020
Rachel T Mon, Sep 14, 2020 | | 2nd | 85 Rx | Kirklin Mon, Sep 14, 2020 | | 1st | 200 Rx | Seth B Mon, Sep 14, 2020 | | 2nd | 175 Rx | Ryan Pow Mon, Sep 14, 2020 | | 3rd | 165 Rx | Ian Mon, Sep 14, 2020 |
| Kirklin | 85 Rx | | | Wayne | 85 Rx3 | | | Vince | 115 Rx | | | Andrew R | 145 Rx | | | Derek N | 125 Rx | | | eli r | 135 Rx | | | Ian | 165 Rx | | | Bill | 145 Rx | | | Scott B | 135 Rx | | | Seth B | 200 Rx | | | Keith C | 75 Rx | | | Wesly | 145 Rx | | | Rachel T | 95 Rx | | | Bj | 155 Rx | | | Ryan Pow | 175 Rx | | | Derra | 95 Rx | |
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METCON 9-14-20
(Reps, Rx+, Rx2, Rx3)
6 min AMRAP:
6 Hang Powersnatch
12 Overhead Reverse Lunges (6 R/L)
REST 1 minute
6 min AMRAP:
6 SDHP
6 Thrusters
Goal: 150+ Reps
Tip: The barbell should be light today! You should be able to execute sets unbroken with quick transitions.
Brown Rx+: 115#/75#
Purple Rx: 95#/65#
Blue Rx2: 75#/55#
Orange Rx3: 55#/35#, sub front rack lunge
Yellow MODWOD: Sub DB Snatch, Bodyweight Lunge, KB SDHP, DB Push Press (6 R/L)
| 1st | 162 Rx | Emily M Mon, Sep 14, 2020 | | 2nd | 152 Rx | Saori Mon, Sep 14, 2020 | | 3rd | 143 Rx | Rachel T Mon, Sep 14, 2020 | | 1st | 163 Rx+ | Seth B Mon, Sep 14, 2020 | | 2nd | 128 Rx+ | Steve M Mon, Sep 14, 2020 | | 3rd | 174 Rx | Wesly Mon, Sep 14, 2020 |
| Kirklin | 120 Rx2 | | | Vince | 166 Rx2 | | | Steve M | 128 Rx+ | | | Andrew R | 108 Rx | | | Derek N | 141 Rx2 | | | Saori | 152 Rx | 86+66 | | eli r | 115 Rx | | | Ian | 126 Rx | | | Bill | 132 Rx2 | | | Dale F | 96 Rx3 | | | Seth B | 163 Rx+ | HR was 175-180 im outta shape | | Scott B | 60 Rx2 | | | Keith C | 104 Rx3 | | | Wesly | 174 Rx | | | Todd N | 168 Rx | | | Emily M | 162 Rx | | | Rachel T | 143 Rx | | | Bj | 90 Rx3 | 75lbs |
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