WOD Blog
 | Wed, Sep 30 2020 |  |
 | Welcome: Sara G |
| WARM UP 9-30-20 | WEIGHTLIFTING 9-30-20 | METCON 9-30-20 |
WARM UP 9-30-20
(Check In)
WARM UP
Tabata Jump Rope (20 ON/10 OFF x 8)
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2 Rounds:
10 Reverse Lunges
10 Clean Grip Deadlifts
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Hip Rotation-20 reps R/L
Spiderman to Hammy-30 secs R/L
Downward Dog-30 secs
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5 Powercleans
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Begin Weightlifting
COOLDOWN
Pigeon Pose-1 min R/L x 2 sets
Downward Dog-1 min x 2 sets
Calf Stretch on Rig-1 min R/L x 2 sets
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WEIGHTLIFTING 9-30-20
(Weight)
20 Minute Timer
Work up to a heavy 2RM Powerclean (reset each rep). Then perform 3x2 drop sets at 80-90% of what you hit. Since this is week three, try to build up quickly past what you hit earlier in the cycle to make time for the drop sets.
| 1st | 185 Rx | Emily M Wed, Sep 30, 2020 | | 2nd | 160 Rx | Rachel T Wed, Sep 30, 2020 | | 3rd | 155 Rx | Derra Wed, Sep 30, 2020 | | 1st | 265 Rx | Wesly Wed, Sep 30, 2020 | | 2nd | 235 Rx | eli r Wed, Sep 30, 2020 | | 3rd | 205 Rx | Ian Wed, Sep 30, 2020
Derek N Wed, Sep 30, 2020
Shane Wed, Sep 30, 2020 |
| Derra | 155 Rx | | | Vince | 145 Rx | | | Wayne | 140 Rx | | | Shane | 205 Rx | | | Kirklin | 145 Rx | | | Bill | 185 Rx | | | Derek N | 205 Rx | | | Katheryn | 122 Rx | | | Sara G | 70 Rx | | | Ian | 205 Rx | | | Rachel T | 160 Rx | PR | | eli r | 235 Rx | | | Emily M | 185 Rx | | | Wesly | 265 Rx | | | Bj | 135 Rx | | | Saori | 135 Rx | |
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METCON 9-30-20
(Time, Rx+, Rx2, Rx3)
10 Rounds For Time:
3 Powercleans
6 Reverse Lunges
20 Double Unders
Goal: Sub 10, CAP at 15 minutes.
Tip: The barbell should be light. You should execute movements mostly unbroken with quick transitions.
Brown Rx+: 115#/75#
Purple Rx: 95#/65#
Blue Rx2: 75#/55#, sub 30 singles
Orange Rx3: 45#/35#, sub bodyweight reverse lunge, sub 20 singles
Yellow MODWOD: Sub Deadlift, low step up, plate taps
| 1st | 8:46 Rx | Saori Wed, Sep 30, 2020 | | 2nd | 9:39 Rx | Emily M Wed, Sep 30, 2020 | | 3rd | 11:28 Rx | Kirklin Wed, Sep 30, 2020 | | 1st | 8:59 Rx+ | Wesly Wed, Sep 30, 2020 | | 2nd | 9:34 Rx+ | eli r Wed, Sep 30, 2020 | | 3rd | 7:53 Rx | Vince Wed, Sep 30, 2020 |
| Vince | 7:53 Rx | | | Shane | 8:56 Rx | | | Wayne | 10:40 Rx3 | 55 lbs instead of 45 (red bar is 35 right?) | | Kirklin | 11:28 Rx | | | Bill | 9:34 Rx2 | | | Derek N | 11:20 Rx | | | Saori | 8:46 Rx | | | Katheryn | 9:47 Rx2 | Double unders | | Sara G | 11:40 Rx3 | 35/45lbs, singles | | Ian | 10:46 Rx | | | eli r | 9:34 Rx+ | | | Emily M | 9:39 Rx | | | Wesly | 8:59 Rx+ | | | Bj | 12:17 Rx2 | |
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