WOD Blog
 | Wed, Oct 7 2020 |  |
| WEIGHTLIFTING 10-7-20 | WARM UP 10-7-20 | METCON 10-7-20 |
WEIGHTLIFTING 10-7-20
(Weight)
Work up to a moderate weight (roughly 75%) within 7-10 minutes.
Then as a class perform an EMOM x 10 minutes
1 Powerclean (working on technique, deep catch, and explosiveness.)
We will hit a heavy single next week!
| 1st | 125 Rx | Rachel T Wed, Oct 7, 2020 | | 2nd | 110 Rx | Katheryn Wed, Oct 7, 2020 | | 3rd | 105 Rx | Saori Wed, Oct 7, 2020 | | 1st | 215 Rx | Steve M Wed, Oct 7, 2020 | | 2nd | 185 Rx | Bj Wed, Oct 7, 2020
Bill Wed, Oct 7, 2020
Derek N Wed, Oct 7, 2020
Ian Wed, Oct 7, 2020 | | 3rd | 175 Rx | Scott B Wed, Oct 7, 2020 |
| Vince | 125 Rx | | | Dale F | 145 Rx | | | Ian | 185 Rx | | | Wayne | 95 Rx | | | Scott B | 175 Rx | | | Derek N | 185 Rx | | | Bill | 185 Rx | | | Steve M | 215 Rx | | | Saori | 105 Rx | | | Katheryn | 110 Rx | | | Rachel T | 125 Rx | | | Bj | 185 Rx | |
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WARM UP 10-7-20
(Check In)
WARM UP
30 secs ON/15 secs OFF x 3 sets:
Plate Ground to Overhead
Plate Taps
Banded Good Morning (green or purple)
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Hip Rotation-20 reps R/L
Hollow Rock-20 reps (back and forth is 2)
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Post Up Lat Stretch-30 secs
Clean Grip Deadlift-10 reps
Powerclean-5 reps
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Begin Weightlifting
COOLDOWN
Modified Hurdlers Stretch-1 min R/L x 2 sets
Upward Dog-1 min x 2 sets
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METCON 10-7-20
(Reps, Rx+, Rx2, Rx3)
12 min AMRAP:
30 KB Swings (American)
30 Sit Ups (anchor allowed)
30 Ball Slams OR Plate to Overhead
30 Sit Ups
30 Deadlifts
30 Sit Ups
Goal: 240+ Reps
Tip: You are meant to be able to complete movements mostly unbroken and move at an aggressive pace.
Brown Rx+: 70#/53#, purple load for remaining items
Purple Rx: 53#/35#, 35#/20# slamball (35#/25# for Plate to Overhead), 135#/95# deadlift
Blue Rx2: 35#/26#, 35#/20# slamball (35#/25# for Plate to Overhead, 115#/75# deadlift
Orange Rx3: 26#/20#, 20#/14# medball for Slamball (15#/10#) plate to overhead, 75#/55# for deadlift
Yellow MODWOD: Sub 20 sit ups, 20#/15# Russian Swing, 14#/10# medball or 15#/10# plate to overhead, 45#/35# deadlift
| 1st | 340 Rx | Saori Wed, Oct 7, 2020 | | 2nd | 280 Rx | Rachel T Wed, Oct 7, 2020 | | 3rd | 240 Rx | Kirklin Wed, Oct 7, 2020 | | 1st | 331 Rx+ | Steve M Wed, Oct 7, 2020 | | 2nd | 262 Rx+ | Derek N Wed, Oct 7, 2020 | | 3rd | 260 Rx+ | Ian Wed, Oct 7, 2020 |
| Marnae | 272 Rx2 | Ball slam | | Vince | 333 Rx | | | Dale F | 248 Rx2 | | | Wayne | 210 Rx3 | | | Ian | 260 Rx+ | | | Scott B | 283 Rx | | | Derek N | 262 Rx+ | | | Bill | 275 Rx | | | Steve M | 331 Rx+ | | | Saori | 340 Rx | | | Kirklin | 240 Rx | | | Katheryn | 303 Rx2 | | | Rachel T | 280 Rx | | | Bj | 200 Rx+ | |
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