WOD Blog
 | Fri, Sep 18 2020 |  |
| SHRED 9-18-20 | WARM UP 9-18-20 | WEIGHTLIFTING 9-18-20 | METCON 9-18-20 |
SHRED 9-18-20
(Time)
WARM UP
Bike-2 mins
Band Lateral Walk-20 steps R/L
Banded Glute Bridge-20 reps
Hollow Rock-20 reps
Alt Scorpion-10 reps
LOWER STRENGTH WORK
EMOM 12:
Min 1: Single Leg DB Hip Thrust-10-15 reps R
Min 2: Palloff Press-10-15 reps R
Min 2: Single Leg DB Hip Thrust-10-15 reps L
Min 3: Palloff Press-10-15 reps L
Make sure to perform movements with control!
METCON
FOR TIME:
Sled Push-80-60-40-20-10 m
Dumbbell Deadlift-40-30-20-10-5 Reps
Bike-40-30-20-10-5 Calories
Goal: Sub 21, CAP at 26 minutes
COOLDOWN
ROMWOD
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WARM UP 9-18-20
(Check In)
WARM UP
20 secs ON/10 secs OFF x 8 sets (alternating)
Russian Swings
Air Squats
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Hip Rotation-20 reps R/L
Swimmers-15 reps
Spiderman to Hammy-30 secs R/L
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PVC Passthrough-10 reps
PVC OHS w/ Table Top Hands-10 slow reps
PVC OHS-5 reps
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Barbell Overhead Squat-5 reps
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Begin Weightlifting
COOLDOWN
Anchored T-Spine-2 mins
Couch Stretch-2 mins R/L
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WEIGHTLIFTING 9-18-20
(Weight)
Overhead Squat OR Snatch Balance
5-5-5-5-5
Start light and build up to top set. Only build up as form allows. If you are you still working mobility execute light sets paired with mobility work. If desired, sub front squat for heavy sets, but still work the overhead squat for light sets.
| 1st | 85 Rx | Katheryn Fri, Sep 18, 2020 | | 2nd | 75 Rx | Kirklin Fri, Sep 18, 2020 | | 1st | 245 Rx | Seth B Fri, Sep 18, 2020 | | 2nd | 175 Rx | Ryan Pow Fri, Sep 18, 2020 | | 3rd | 155 Rx | Wesly Fri, Sep 18, 2020 |
| Vince | 115 Rx | | | Derek N | 115 Rx | | | Bill | 105 Rx | | | Dale F | 35 | working mobility | | Ryan Pow | 175 Rx | | | Seth B | 245 Rx | Felt old and rickety best 5 is 300 | | Wesly | 155 Rx | | | Kirklin | 75 Rx | | | Katheryn | 85 Rx | snatch balance (3@95#) |
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METCON 9-18-20
(Time, Rx+, Rx2, Rx3)
FOR TIME
40 KB Swings (American)
80 Wallballs
40 KB Swings
Goal: Sub 7, CAP at 12 minutes.
Tip: You are meant to approach this workout with an aggressive pace! Try to hang onto your kettlebell for the last 40 swings!
Brown Rx+: 70#/53#, 20#/10'-14#/9'
Purple Rx: 53#/35#, 20#/10'-14#/9'
Blue Rx2: 35#/26#, Half reps with 20#/10-14#/9', half reps with 14#/10'-10#'9
Orange Rx3: 26#/20#, Half reps with 14#/10'-10#/9', half reps with 10#/8-6#/8'
Yellow MODWOD: 20#/15#, sub Russian Swing, 10#/8'-6#/8', sub Russian Swing
| 1st | 8:14 Rx2 | Kirklin Fri, Sep 18, 2020 | | 2nd | 8:46 Rx2 | Katheryn Fri, Sep 18, 2020 | | 1st | 6:56 Rx | Wesly Fri, Sep 18, 2020 | | 2nd | 9:09 Rx | Derek N Fri, Sep 18, 2020 | | 3rd | 9:12 Rx | Ian Fri, Sep 18, 2020 |
| Derek N | 9:09 Rx | | | Bill | 10:07 Rx | | | Dale F | 9:42 Rx2 | | | Vince | 7:35 Rx2 | 44# KB | | Ian | 9:12 Rx | | | Wesly | 6:56 Rx | | | Kirklin | 8:14 Rx2 | 26lb kb | | Katheryn | 8:46 Rx2 | |
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