WOD Blog
 | Mon, Sep 28 2020 |  |
| SHRED 9-28-20 | METCON 9-28-20 | WARM UP 9-28-20 | WEIGHTLIFTING 9-28-20 |
SHRED 9-28-20
(Time)
WARM UP
Within 5 minutes:
Run-200 m
Row-250 m
Bike-.5 miles
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Air Squat-20 reps
DB Strict Press-10 reps R/L
Bodybuilder-10 reps
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Stationary Inchworm Into Upward Dog-5 reps
Thumbs Up-10 reps
Breaststrokes-10 reps
Alt Scorpion-10 reps
Downward Dog-30 secs
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Practice a few reps of each movement
''TRIPLE TRIPLET''
500 m Row
30 KB Taters
30 Burpees Facing rower
REST 1 minute
1 Mile bike
30 Single Arm DB Thrusters (15 R/L)
30 DB Facing Burpees
REST 1 minute
400 m Run w/ Wallball
30 Wallballs
30 Lateral Burpees Over Ball
Sub 25, CAP at 33 minutes.
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METCON 9-28-20
(Time, Rx+, Rx2, Rx3)
FOR TIME
30 DB Snatch (15 R/L)
30 SA STO (15 R/L)
30 Single Arm Devil Press (15 R/L)
30 Weighted Box Stepovers
30 SA Clusters (15 R/L)
*Partition the SA arm movements as desired just accumulate 15 reps per arm.
Goal: Sub 12, CAP at 15 minutes.
Brown Rx+: 55#/40#, 24''/20''
Purple Rx: 50#/35#, 24''/20''
Blue Rx2: 35#/25#, 20''/16''
Orange Rx3: 25#/15-20#, 20''/16'', sub bodybuilder to overhead for Devil Press, Sub DB Thruster for Cluster
Yellow MODWOD: 20#/12#, plate step ups (bodyweight), sub 20 Burpee to Box and 20 DB GTO for devil press, sub Hang DB Clean and Press for Cluster
| 1st | 13:25 Rx | Emily M Mon, Sep 28, 2020 | | 2nd | 15:00 Rx | Saori Mon, Sep 28, 2020 | | 3rd | 11:14 Rx2 | Rachel T Mon, Sep 28, 2020 | | 1st | 11:04 Rx | Wesly Mon, Sep 28, 2020 | | 2nd | 13:36 Rx | eli r Mon, Sep 28, 2020 | | 3rd | 13:42 Rx | Vince Mon, Sep 28, 2020 |
| Paige E | 11:20 Rx3 | 15# | | Marnae | 11:41 Rx2 | | | Kirklin | 11:24 | 20 lb db | | Vince | 13:42 Rx | | | Bill | 15:52 Rx | | | eli r | 13:36 Rx | | | Dale F | 13:59 Rx2 | | | Saori | 15:00 Rx | | | Rachel T | 11:14 Rx2 | | | Wesly | 11:04 Rx | | | Emily M | 13:25 Rx | | | Bj | 11:31 Rx2 | | | Wayne | 15:08 Rx3 | | | Sara G | 13:40 Rx3 | 20lbs all but 15lb cluster |
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WARM UP 9-28-20
(Check In)
WARM UP
20 Plate to Overhead
20 Plate Press
20 Single Arm Plate High Pull (10 R/L)
20 Box Stepovers
20 Plate Squats
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Stationary Inchworm Into Upward Dog-5 reps
Spiderman w/ Thor Rotation-5 R/L
YTW's-10 reps each (controlled)
Plank Shoulder Tap-30 reps
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Press Complex-5 reps each
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Begin Weightlifting
COOLDOWN
Lateral Band Opener-1 min R/L x 2 sets
Banded Bully-1 min R/L x 2 sets
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WEIGHTLIFTING 9-28-20
(Weight)
Overhead Complex!
Push Jerk
Split Jerk OR Push Jerk
Build up in weight as tolerated! You should be able to go much heavier this week! Focus on being aggressive getting under the bar.
| 1st | 185 Rx | Emily M Mon, Sep 28, 2020 | | 2nd | 145 Rx | Rachel T Mon, Sep 28, 2020 | | 3rd | 140 Rx | Derra Mon, Sep 28, 2020 | | 1st | 245 Rx | Bj Mon, Sep 28, 2020
Wesly Mon, Sep 28, 2020 | | 2nd | 225 Rx | Ryan Pow Mon, Sep 28, 2020 | | 3rd | 205 Rx | eli r Mon, Sep 28, 2020 |
| Kirklin | 125 Rx | | | Vince | 155 Rx | | | Bill | 145 Rx | | | eli r | 205 Rx | | | Ryan Pow | 225 Rx | | | Dale F | 105 Rx | | | Saori | 135 Rx | | | Derra | 140 Rx | | | Rachel T | 145 Rx | | | Wesly | 245 Rx | | | Emily M | 185 Rx | | | Bj | 245 Rx | | | Wayne | 115 Rx | | | Sara G | 75 Rx | PR |
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