WOD Blog
 | Mon, Nov 2 2020 |  |
| WEIGHTLIFTING 11-2-20 | WARM UP 11-2-20 | SHRED 11-2-20 | METCON 11-2-20 |
WEIGHTLIFTING 11-2-20
(Weight)
20 Minutes:
Back Squat
15-12-10
Start first set of squats fairly light between 50-60% of 1RM and build up each set. Make sure to warm up to working weight and REST at least 3 minutes between these high volume sets.
| 1st | 195 Rx | Laura E Mon, Nov 2, 2020 | | 2nd | 155 Rx | Kirklin Mon, Nov 2, 2020 | | 3rd | 150 Rx | Rachel T Mon, Nov 2, 2020 | | 1st | 355 Rx | Todd N Mon, Nov 2, 2020 | | 2nd | 305 Rx | Bj Mon, Nov 2, 2020 | | 3rd | 245 Rx | Bill Mon, Nov 2, 2020 |
| Kirklin | 155 Rx | | | Vince | 190 Rx | 130,150,170 | | Laura E | 195 Rx | Box squat | | Rachel T | 150 Rx | | | Derek N | 235 Rx | | | Bill | 245 Rx | | | Dale F | 185 Rx | 135,165,185 | | Ian | 235 Rx | | | Jayne | 130 Rx | | | Sandra D | 125 Rx | | | Todd N | 355 Rx | 15 - 225# 12 - 280# 10 - 355# | | Scott B | 185 Rx | | | Saori | 145 Rx | | | Bj | 305 Rx | 225-15,275-12,305-10 |
|
WARM UP 11-2-20
(Check In)
WARM UP
20 secs ON/10 secs OFF x 8 rounds (4 each):
Plate to Overhead
Plate Squat
-----------------
Hip Rotation-20 reps R/L
Samson Stretch-30 secs R/L
Alt Scorpion-10 reps
Weighted Praying Pose-30 secs
Hammy Stretch-30 secs
-----------------
Back Squat-10 reps
-----------------
Begin Weightlifting
COOLDOWN
Couch Stretch-1 min R/L x 2 sets
Single Arm Post Up Lat Stretch-1 min R/L
|
SHRED 11-2-20
(Reps)
WARM UP
2 Rounds:
Reverse Lunge-10 reps
Suitcase Deadlift-5 reps R/L
Goblet Squat-10 reps
Plank Shoulder Tap-10 reps
----------------
Hip Rotation-20 reps R/L
Spiderman to Hammy-30 secs R/L
Alt Scorpion-10 reps
Downward Dog Foot Tap-20 reps
Praying Pose-30 secs
METCON
20 Minute AMRAP:
1 DB Farmer Complex*
10 m Seal Walk
10 m Broad Jump
15 Wallball
Farmer Complex (challenging unbroken weight)
6 DB Farmer Reverse Lunge
5 DB Deadlift
40 m Farmers Carry
*If needed sub bear crawl for seal walk, bunny hop for broad jump
COOLDOWN
ROMWOD
| Laura E | Like a million... | Bb rl and deads, bear crawl, medball clean |
|
METCON 11-2-20
(Reps, Rx+, Rx2, Rx3)
14 min AMRAP:
2-4-6-8-10-12-14-16-18-etc.
Wallball
KB Swing (American)
Goal: 280+ Reps (into 24's on Wallball)
Tip: You are meant to keep a consistent pace throughout. Don't start too fast despite first few sets going quickly. Sets on both movements should be large with quick transitions.
Brown Rx+: 70#/53# KB, 20#/10-14#/9'
Purple Rx: 53#/35#, 20#/10-14#/9'
Blue Rx2: 35#/26#, 14#/9-10#/8'
Orange Rx3: 26#/20#, 10#/8'-6#/8'
Yellow MODWOD: Russian Swing (20#/15#), Sub Pushball
| 1st | 235 Rx | Rachel T Mon, Nov 2, 2020 | | 2nd | 231 Rx | Saori Mon, Nov 2, 2020 | | 3rd | 180 Rx | Sandra D Mon, Nov 2, 2020 | | 1st | 268 Rx | Seth B Mon, Nov 2, 2020 | | 2nd | 209 Rx | Derek N Mon, Nov 2, 2020 | | 3rd | 202 Rx | Ian Mon, Nov 2, 2020 |
| Marnae | 274 Rx2 | | | Vince | 259 | 20# WBB & 35# KB | | Rachel T | 235 Rx | RX... | | Wayne | 176 Rx3 | | | Laura E | 163 | Dball over shoulder #50 , single arm rkb | | Derek N | 209 Rx | | | Dale F | 248 Rx2 | | | Ian | 202 Rx | | | Seth B | 268 Rx | | | Sandra D | 180 Rx | | | Scott B | 112 Rx | | | Saori | 231 Rx | |
|
