WOD Blog
 | Fri, Sep 25 2020 |  |
| METCON 9-25-20 | SHRED 9-25-20 | WARM UP 9-25-20 | WEIGHTLIFTING 9-25-20 | Other Results |
METCON 9-25-20
(Reps, Rx+, Rx2, Rx3)
8 min AMRAP:
8 Thrusters
8 SDHP
Goal: 120+ Reps
Brown Rx+: 115#/75#
Purple Rx: 95#/65#
Blue Rx2: 75#/55#
Orange Rx3: 65#/45#
Yellow MODWOD: 25#/15#, sub Push Press and KB SDHP or Sub Sumo Deadlift 65#/45#
| 1st | 96 Rx | Emily M Fri, Sep 25, 2020 | | 2nd | 115 Rx2 | Katheryn Fri, Sep 25, 2020 | | 1st | 109 Rx+ | Seth B Fri, Sep 25, 2020 | | 2nd | 112 Rx | Wesly Fri, Sep 25, 2020 | | 3rd | 104 Rx | Steve M Fri, Sep 25, 2020 |
| Vince | 120 Rx2 | | | Dale F | 87 Rx3 | | | Bill | 101 Rx | | | Ryan Pow | 85 Rx | | | Katheryn | 115 Rx2 | | | Steve M | 104 Rx | | | Seth B | 109 Rx+ | 6+13 | | Wesly | 112 Rx | | | Emily M | 96 Rx | |
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SHRED 9-25-20
(Time)
WARM UP
20 secs ON/10 secs OFF:
Bike (easy)
Jumping Jacks
Side to Side Hops
Front to Back Hops
Four Square Hops
Sumo Squat
Bike (hard)
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Hip Rotation-20 reps R/L
Spiderman to Hammy-30 secs R/L
Butterfly-30 secs
Praying Pose to Hammy-30 secs
WORKOUT:
10 rounds
Agility ladder-2 times (with long ladders OR 4 times with short ladders) (JUMP IN/OUTS)
Sumo Stance KB DL-12 reps
Assault Bike-20/15 calories*
REST 1 min after each round
*If the bike will take longer than a minute consider scaling to 15/12 calories or 12/9 calories!
GOAL: Stay within 8 secs of rd 1 and rd 10. CAP at 25 minutes.
ROMWOD
QUADS!
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WARM UP 9-25-20
(Check In)
WARM UP
30 secs ON/15 secs OFF x 2 sets
Sumo Deadlift
Air Squat
Strict Press
PVC Passthrough
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Swimmers-15 reps
Samson Stretch-30 secs R/L
Overhead Squat (controlled)-10 reps
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Overhead Squat w/ Barbell-5 reps
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Begin Weightlifting
COOLDOWN
Overhead Stretch-1 min R/L x 2 sets
Seated Forward Fold-2 mins
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WEIGHTLIFTING 9-25-20
(Weight)
WEEK 2
Overhead Squat or Snatch Balance
5-5-5-5-5
Start and end heavier than last week. Prioritize positioning over load!
| 1st | 155 Rx | Emily M Fri, Sep 25, 2020 | | 2nd | 115 Rx | Rachel T Fri, Sep 25, 2020 | | 3rd | 85 Rx | Kirklin Fri, Sep 25, 2020
Katheryn Fri, Sep 25, 2020 | | 1st | 255 Rx | Seth B Fri, Sep 25, 2020 | | 2nd | 185 Rx | Steve M Fri, Sep 25, 2020 | | 3rd | 175 Rx | Ryan Pow Fri, Sep 25, 2020 |
| Vince | 105 Rx | | | Dale F | 45 snatch / 105 front squat Rx | | | Bill | 125 Rx | | | Ryan Pow | 175 Rx | | | Katheryn | 85 Rx | 4@95# | | Steve M | 185 Rx | | | Seth B | 255 Rx | Snatch balance | | Rachel T | 115 Rx | OHS | | Emily M | 155 Rx | | | Kirklin | 85 Rx | |
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