WOD Blog
 | Mon, Oct 5 2020 |  |
| SHRED 10-5-20 | WARM UP 10-5-20 | WEIGHTLIFTING 10-5-20 | METCON 10-5-20 |
SHRED 10-5-20
(Time)
WARM UP
Teams of 2-3 athletes:
6 Min AMRAP
10 Air Squats
1 Agility Ladder in n Out (2 ladders)
SPRINT to end of gym
Bodyweight Lunge back to start
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Hip Rotation-20 reps R/L
Spiderman to Hammy-30 secs R/L
Upward Dog-30 secs
Downward Dog-30 secs
METCON
3 Rounds For Time:
500 m Row
40 Air Squats
30 Sit Ups
20 Goblet Lunge
10 Over Unders
Goal: Sub 21, CAP at 26 minutes.
COOLDOWN
ROMWOD
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WARM UP 10-5-20
(Check In)
WARM UP
EMOM x 5 minutes
1. 7 Bodybuilders+swimmers w/ time remaining
2. 5-7 Burpees+Hollow Rocks
3. 10 Clean Grip Deadlift+Strict Press
4. 20 Mountain Climbers+Plank Hold
5. Side Plank-20 secs R/L
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Stationary Inchworm Into Upward Dog-5 reps
Reverse Plank-30 secs
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Push Press-5 reps
Push Jerk-5 reps
Push OR Split Jerk-5 reps
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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 10-5-20
(Weight)
20 minutes to build to a heavy set on ONE of the following options:
Push Jerk
Push Jerk
Push Jerk
Split Jerk
Split Jerk
Split Jerk
Work up to a heavy but technically sound set! We will hit a heavy single on push or split jerk next week.
| 1st | 205 Rx | Emily M Mon, Oct 5, 2020 | | 2nd | 155 Rx | Rachel T Mon, Oct 5, 2020 | | 3rd | 145 Rx | Saori Mon, Oct 5, 2020 | | 1st | 255 Rx | Wesly Mon, Oct 5, 2020 | | 2nd | 250 Rx | Todd N Mon, Oct 5, 2020 | | 3rd | 235 Rx | Ryan Pow Mon, Oct 5, 2020 |
| Scott B | 175 Rx | | | Vince | 155 Rx | | | Laura E | 105 Rx | | | Ryan Pow | 235 Rx | 2 jerks | | Dale F | 105 Rx | | | Saori | 145 Rx | | | Emily M | 205 Rx | | | Rachel T | 155 Rx | | | Wesly | 255 Rx | | | Derek N | 185 Rx | | | Todd N | 250 Rx | |
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METCON 10-5-20
(Reps, Rx+, Rx2, Rx3)
10 min AMRAP:
Clean and Jerk:
1-2-3-4-5-6-7-8-9-10 etc.
Bar Facing Burpee:
2-4-6-8-10-12-14-16-18-20 etc.
Goal: 70+ Reps
Tip: The clean and jerk should be moderately heavy today, most likely requiring singles. Scale in between levels if needed. Focus on quick transitions between these two movements!
Brown Rx+: 185#/125#
Purple Rx: 165#/115#
Blue Rx2: 135#/85#
Orange Rx3: 95/65#, sub regular burpees
Yellow MODWOD: Sub 45#/35# OR Sub Deadlift 95#/65# OR sub DB pair clean and jerk, bodybuilders or burpee to box
| 1st | 69 Rx | Emily M Mon, Oct 5, 2020 | | 2nd | 64 Rx | Saori Mon, Oct 5, 2020 | | 3rd | 75 Rx2 | Rachel T Mon, Oct 5, 2020 | | 1st | 85 Rx+ | Wesly Mon, Oct 5, 2020 | | 2nd | 76 Rx | Shaan K Mon, Oct 5, 2020 | | 3rd | 70 Rx | Todd N Mon, Oct 5, 2020 |
| Marnae | 84 Rx3 | 65#, Bar facing burpees | | Vince | 65 Rx2 | | | Scott B | 53 Rx2 | | | Ryan Pow | 52 Rx | | | Bill | 64 Rx2 | | | Dale F | 63 Rx3 | mod bodybuilders | | Ian | 49 Rx | | | Saori | 64 Rx | | | Emily M | 69 Rx | | | Rachel T | 75 Rx2 | 95# | | Wesly | 85 Rx+ | | | Derek N | 61 Rx2 | | | Todd N | 70 Rx | | | Shaan K | 76 Rx | |
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