WOD Blog
 | Fri, Oct 9 2020 |  |
| SHRED 10-9-20 | WARM UP 10-9-20 | WEIGHTLIFTING 10-9-20 | METCON 10-9-20 |
SHRED 10-9-20
(Time)
WARM UP
20 secs ON/10 secs OFF x 8 sets alternating:
Wallball
Band Pull Apart
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20 secs ON/10 secs OFF x 8 sets alternating
Plank Shoulder Tap
Scap Pull (first two sets)
Arch Hollow (second two sets)
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Samson Stretch-30 secs R/L
Praying Pose w/ Thoracic Rot-10 alt reps
METCON
FOR TIME:
TTB-10-9-8-7-6-5-4-3-2-1
Wallball-20-18-16-14-12-10-8-6-4-2
Jumping Pull Up-20-18-16-14-12-10-8-6-4-2
Push Up-10-9-8-7-6-5-4-3-2-1*
*More advanced sub ring dips OR Ring Push Ups.
Sub 20, CAP at 27 minutes
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WARM UP 10-9-20
(Check In)
WARM UP
20 Secs ON/10 secs OFF x 8 alternating
Air Squats
Band Press
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2 sets:
Single Arm Post Up Lat Stretch-30 secs R/L
Single Arm Lateral Opener-30 secs R/L
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Hip Rotation-20 reps R/L
Spiderman w/ Thoracic Rotation-5 reps R/L
Praying Pose to Hammy-30 secs R/L
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Scap Pull-10 reps
Arch Hollow-10 reps
KTC or TTB-5 reps
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Overhead Hold w/ Snatch Grip-30 secs
Overhead Squat-5 reps
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Begin Strength Work
COOLDOWN
Overhead Stretch-1 min R/L x 2 sets
Lateral Band Opener-1 min R/L x 2 sets
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WEIGHTLIFTING 10-9-20
(Weight)
Overhead Squat OR Snatch Balance
3-3-3-3-3
Work up to a heavy 3 set. Still prioritize technique over load. Heavy single or double next week! If needed, sub front squat paired with overhead mobility work.
| 1st | 110 Rx | Saori Fri, Oct 9, 2020 | | 2nd | 105 Rx | Kirklin Fri, Oct 9, 2020 | | 3rd | 95 Rx | Paige E Fri, Oct 9, 2020 | | 1st | 205 Rx | Steve M Fri, Oct 9, 2020 | | 2nd | 145 Rx | Derek N Fri, Oct 9, 2020 | | 3rd | 125 Rx | Bill Fri, Oct 9, 2020 |
| Scott B | 115 Rx | | | Dale F | 45 / 165 Rx | 45# Overhead Squat and 165 front squat | | Paige E | 95 Rx | | | Vince | 105 Rx | | | Bill | 125 Rx | | | Derek N | 145 Rx | | | Steve M | 205 Rx | | | Saori | 110 Rx | | | Kirklin | 105 Rx | |
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METCON 10-9-20
(Time, Rx+, Rx2, Rx3)
FOR TIME:
27-21-15-9:
Thruster
TTB
Goal: Sub 10, CAP at 15 minutes.
Tip: Aim for large sets on both movements. Really pick up the pace for the 9's!
Brown Rx+: 115#/75#
Purple Rx: 95#/65#
Blue Rx2: 75#/55#, sub KTC
Orange Rx3: 45#/35#, Sub Lying TTB
Yellow MODWOD: Sub DB Push Press, Lying TTB
| Dale F | 14:35 Rx2 | | | Vince | 11:43 Rx2 | 75# & TTB | | Scott B | 10:00 | 1/2 the reps with 65# | | Bill | 13:35 Rx2 | 95# | | Steve M | 9:45 Rx | | | Conor T | 8:30 Rx+ | | | Saori | 13:21 Rx | |
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