WOD Blog
 | Mon, Oct 12 2020 |  |
| SHRED 10-12-20 | WEIGHTLIFTING 10-12-2020 | WARM UP 10-12-20 | METCON 10-12-20 | Other Results |
SHRED 10-12-20
(Time)
WARM UP
Bike:
1 min EZ
30 secs MODERATE
1 min EZ
30 secs HARD
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20 Air Squats
20 Russian Swings
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Hip Rotation-20 reps R/L
Spiderman to Hammy-30 secs R/L
Alt Scorpion-10 reps
Hip Bridge Hold-30 secs
METCON
FOR TIME:
150 Calorie Bike
*Every 15 calories complete:
15 Goblet Squats
15 Russian Swings
CAP at 40 minutes.
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WEIGHTLIFTING 10-12-2020
(Weight)
20-25 Minute Timer to find:
1RM Push OR split Jerk
| 1st | 215 Rx | Emily M Mon, Oct 12, 2020 | | 2nd | 170 Rx | Rachel T Mon, Oct 12, 2020 | | 3rd | 145 Rx | Saori Mon, Oct 12, 2020 | | 1st | 270 Rx | Ryan Pow Mon, Oct 12, 2020 | | 2nd | 265 Rx | Wesly Mon, Oct 12, 2020
Conor T Mon, Oct 12, 2020 | | 3rd | 255 Rx | Bj Mon, Oct 12, 2020 |
| Paige E | 115 Rx | Push jerk | | Derek N | 205 Rx | | | Dale F | 135 Rx | push jerk | | Eric M | 245 Rx | | | Steve M | 245 Rx | | | Ryan Pow | 270 Rx | Felt light. Ran out of time. | | Vince | 155 Rx | | | Saori | 145 Rx | PR | | Shane | 205 Rx | | | eli r | 225 Rx | | | Kirklin | 135 Rx | Split Jerk | | Rachel T | 170 Rx | PR🎉🎉 | | Conor T | 265 Rx | | | Emily M | 215 Rx | | | Bj | 255 Rx | | | Wesly | 265 Rx | |
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WARM UP 10-12-20
(Check In)
WARM UP
45 secs ON/15 secs OFF:
Jump Rope
Air Squat
Strict Press
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Hip Rotation-20 reps R/L
Samson Stretch-30 secs R/L
Thumbs Up-15 reps
Breaststrokes-15 reps
Downward Dog Foot Tap-20 reps
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Push Press-5 reps
Push OR Split Jerk-5 reps
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Begin Weightlifting
COOLDOWN
Calf Stretch-1 min R/L x 2 sets
Lateral Band Opener-1 min R/L x 2 sets
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METCON 10-12-20
(Reps, Rx+, Rx2, Rx3)
10 min AMRAP:
15 Wallballs
30 Double Unders
Goal: 315+ Reps (7+ rounds)
Tip: Find a consistent pace and execute smooth transitions. Both of these movements are shoulder intensive, make sure to rotate with the wrists on double unders and consider dropping arms on wallballs.
Brown Rx+: 30#/10-20#/9'
Purple Rx: 20#/10-14#/9'
Blue Rx2: 14#/10'-10#/9', sub either 20 double unders or 45 single unders
Orange Rx3: 10#/8-6#/8', sub 30 single unders
Yellow MODWOD: Sub Pushball 10#/8'-6#/8', sub 15 singles or 30 plate taps
| 1st | 283 Rx | Saori Mon, Oct 12, 2020 | | 2nd | 279 Rx | Kirklin Mon, Oct 12, 2020 | | 3rd | 253 Rx | Emily M Mon, Oct 12, 2020 | | 1st | 274 Rx+ | Steve M Mon, Oct 12, 2020 | | 2nd | 270 Rx+ | Eric M Mon, Oct 12, 2020 | | 3rd | 451 Rx | Conor T Mon, Oct 12, 2020 |
| Derek N | 324 Rx | | | Dale F | 431 (7+ rounds) Rx2 | Singles | | Eric M | 270 Rx+ | | | Steve M | 274 Rx+ | | | Ryan Pow | 285 Rx | | | Vince | 315 Rx | | | Saori | 283 Rx | | | eli r | 283 Rx | | | Kirklin | 279 Rx | | | Marnae | 628 Rx2 | 60 single unders each round | | Conor T | 451 Rx | 10rds +1wb | | Emily M | 253 Rx | | | Wesly | 363 Rx | |
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