WOD Blog
 | Mon, Nov 9 2020 |  |
| SHRED 11-9-20 | WARM UP 11-9-20 | WEIGHTLIFTING 11-9-20 | METCON 11-9-20 | Other Results |
SHRED 11-9-20
(Time)
WARM UP
Single Unders-2 minutes
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Double Under Practice-5 minutes (or triples if proficient with doubles)
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With Light DB pair or empty bar:
3 Rounds:
6 Deadlift
6 Hang Powerclean
6 Strict Press
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Stationary Inchworm Into Upward Dog-5 reps
Thumbs Up-10 reps
Breaststrokes-10 reps
Glute Bridge-10 reps
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METCON
5 Rounds of:
50 Double Unders OR Lateral Hops over DB
30 Sit Ups
*1 round of Dumbbell DT
*DT is 12 Deadlifts/9 Hang Powerclean/6 STO. Sub a barbell if desired.
Goal: Sub 18, CAP at 23 minutes
COOLDOWN
ROMWOD
| Laura E | 18:31 Rx | | | Wayne | 12:45 Rx | |
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WARM UP 11-9-20
(Check In)
WARM UP
30 secs ON/15 secs OFF x 2 sets
Plate Ground to Overhead
Plate Squat
Plate Rotation (15 secs R/L)
Bodyweight Lunge
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Hip Rotation-20 reps R/L
Samson Stretch-30 secs R/L
Hip Bridge Hold-30 secs
Praying Pose to Hammy-30 secs
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Back Squat-10 reps
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Begin Weightlifting
COOLDOWN
Couch Stretch-1 min R/L x 2 sets
Overhead Stretch-1 min R/L x 2 sets
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WEIGHTLIFTING 11-9-20
(Reps)
20 Minutes
A1. Back Squat: 12-10-8 reps
A2. Plank Hold-1 min
REST 2 minutes
Start between 60-70% of best back squat and build up each set. Goal is to beat all weights hit last week! For plank, we are looking for unbroken sets as much as possible. Add weighted or drop to knees as needed.
| 1st | 175 Rx | Kirklin Mon, Nov 9, 2020
Rachel T Mon, Nov 9, 2020 | | 2nd | 165 Rx | Saori Mon, Nov 9, 2020 | | 3rd | 65#/85#/105# Rx | Paige E Mon, Nov 9, 2020 | | 1st | 370 Rx | Todd N Mon, Nov 9, 2020 | | 2nd | 335 Rx | Bj Mon, Nov 9, 2020 | | 3rd | 325, 295, 245 Rx | Diogo S Mon, Nov 9, 2020 |
| Paige E | 65#/85#/105# Rx | | | Dale F | 205# Rx | 135#,185#,205#; new PR | | Laura E | 165# | to box | | Wayne | 65-75-85 Rx | | | Vince | 205 Rx | | | Ian | 205, 235, 265 Rx | | | Bill | 255 Rx | 155; 185; 255 | | Derek N | 245 Rx | 205, 225, 245 | | Conor T | 280 Rx | | | Saori | 165 Rx | | | Rachel T | 175 Rx | 12 @ 145# 10 @ 165# 8 @ 175# | | Kirklin | 175 Rx | | | Bj | 335 Rx | 6 reps | | Scott B | 175 Rx | | | Todd N | 370 Rx | 370 - 8 / 325 - 10 / 275 - 12 | | Diogo S | 325, 295, 245 Rx | |
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METCON 11-9-20
(Time, Rx+, Rx2, Rx3)
FOR TIME:
30-20-10
Goblet Lunge
TTB
Hang DB or KB Snatch*
*Partition as desired just perform an even amount on both arms.
Goal: Sub 11, CAP at 15 minutes.
Brown Rx+: 60#/40#
Purple Rx: 50-53#/35#
Blue Rx2: 35#/25-26#, sub KTC
Orange Rx3: Bodyweight Lunge, Sub Sit Up, 25#/26#-20#
Yellow MODWOD: Sub low step up for lunges, Sub Band Assisted Sit Up, 20#/12#
| 1st | 11:39 Rx | Saori Mon, Nov 9, 2020 | | 2nd | 15:10 Rx | Rachel T Mon, Nov 9, 2020 | | 3rd | 9:23 Rx2 | Kirklin Mon, Nov 9, 2020 | | 1st | 7:37 Rx | Steve M Mon, Nov 9, 2020 | | 2nd | 9:58 Rx | Wesly Mon, Nov 9, 2020 | | 3rd | 10:08 Rx | Vince Mon, Nov 9, 2020 |
| Vince | 10:08 Rx | | | Dale F | 9:11 Rx2 | mod 50#gs, ktc, 35#dbs | | Laura E | 7:54 | Mod ttr, single arm rkb | | Bill | 12:35 Rx2 | 50# | | Derek N | 13:25 Rx | | | Steve M | 7:37 Rx | | | Saori | 11:39 Rx | | | Rachel T | 15:10 Rx | | | Wesly | 9:58 Rx | | | Kirklin | 9:23 Rx2 | | | Bj | 11:56 Rx2 | 50# | | Scott B | 11:27 Rx2 | |
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