WOD Blog
 | Fri, Oct 2 2020 |  |
| SHRED 10-2-20 | WEIGHTLIFTING 10-2-20 | WARM UP 10-2-20 | METCON 10-2-20 |
SHRED 10-2-20
(Reps)
WARM UP:
3 Rounds:
Jog-100 m
Plank Shoulder Tap-10 reps
Push Up-3 reps
Alt Scorpion-6 reps
Band Pull Apart-10 reps
Downward Dog Foot Tap-6 reps
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Do a few reps of each movement before starting!
METCON
20 min AMRAP:
Run-100 m
Hands on Bench Jump Over-10 reps
Run-100 m
Push Up OR Incline Push Up-10 reps
Run-100 m
DB Bench Press-10 reps
Run-100 m
Bodybuilders-10 reps
*Count each run as 10 reps for scoring!
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WEIGHTLIFTING 10-2-20
(Weight)
WEEK 3
Overhead Squat OR Snatch Balance
3-3-3-3-3
Start around 80% and build up as tolerated. Still focus on form and positioning over load! If needed sub a front squat paired with overhead mobility work, or stay light and up reps on overhead work!
| Vince | 105 Rx | | | Derek N | 115 Rx | | | Kirklin | 95 Rx | | | Bill | 130 Rx | | | Dale F | 15 lb bar Rx | |
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WARM UP 10-2-20
(Check In)
WARM UP
8 Alt Rounds (4 each 20 secs ON/10 secs OFF)
Wallball
Band Passthrough
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Band Int/Ext Rotation-10 reps R/L
Band Pull Apart-30 reps
Alt Fire Hydrant-20 reps
Spiderman w/ Thoracic Rot-5 reps R/L
Hip Bridge March-20 reps
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Snatch Grip Deadlift-5 reps
Snatch Grip High Pull-5 reps
Powersnatch-5 reps
Overhead OR Front Squat- 5 reps
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Begin Weightlifting
COOLDOWN
Couch Stretch-1 min R/L x 2 sets
Upper Back and Quad Smash-1 min x 2 sets
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METCON 10-2-20
(Time, Rx+, Rx2, Rx3)
FOR TIME:
Wallball-42-30-18
Powersnatch-21-15-9
Goal: Sub 9, CAP at 13 minutes
Tip: You should be able to complete large sets on both movements today!
Brown Rx+: 20#/10-14#/9', 135#/95#
Purple Rx: 20#/10-14#/9', 115#/75#
Blue Rx2: 14#/10-10#/9', 95#/65#
Orange Rx3: 10#/8'-6#/8', 65#/45#
Yellow MODWOD: Sub Pushball, 25#/15# or Sub DB Snatch
| 1st | 11:59 Rx | Saori Fri, Oct 2, 2020 | | 2nd | 12:55 Rx | Kirklin Fri, Oct 2, 2020 | | 3rd | 11:48 Rx3 | Marnae Fri, Oct 2, 2020 | | 1st | 8:31 Rx | Wesly Fri, Oct 2, 2020 | | 2nd | 11:26 Rx | eli r Fri, Oct 2, 2020 | | 3rd | 11:40 Rx | Ryan Pow Fri, Oct 2, 2020 |
| Marnae | 11:48 Rx3 | 55lbs | | Vince | 9:38 | 85# all else RX | | Ryan Pow | 11:40 Rx | | | eli r | 11:26 Rx | | | Ian | 12:08 Rx | | | Derek N | 12:24 Rx | | | Wesly | 8:31 Rx | | | Kirklin | 12:55 Rx | | | Bill | 12:34 Rx2 | | | Saori | 11:59 Rx | | | Dale F | 9:49 Rx3 | 14#, 45lb |
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