WOD Blog
 | Fri, Nov 13 2020 |  |
 | Happy Birthday: Sejong |
| SHRED 11-13-20 | WARM UP 11-13-20 | WEIGHTLIFTING 11-13-20 | METCON 11-13-20 |
SHRED 11-13-20
(Reps)
WARM UP
30 secs ON/15 secs OFF:
Row Calories (moderate pace)
Reverse Lunges
Band Pull Aparts
Step Ups
Row Calories (hard pace)
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Spiderman to Hammy-30 secs R/L
Pigeon Pose-30 secs
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Chin Over Bar Hold-20 secs
Arch Hollow-10 reps
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Begin Strength Work
UPPER/LOWER STRENGTH WORK
Every 3:30 x 4 sets:
A1. 8 Pause Chin Ups (above bar)
A2. 16 Reverse Front Foot Elevated Goblet Lunge (8 R/L)
REST w/ time remaining
Goal is to use a heavy weight for the reverse lunges. If needed sub no elevation. For the chin ups they should be completed consecutively. Use a band/add weight if needed!
METCON
16 min AMRAP:
2-4-6-8-10-12-14-16:
Weighted Box Step Ups
TTB
Goblet Squat (heavier load)
*8 calorie ROW after each set!
COOLDOWN
ROMWOD
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WARM UP 11-13-20
(Check In)
WARM UP
2 Rounds:
Strict Press-10 reps
Good Morning-10 reps
Snatch Grip Deadlift-10 reps
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Band Pull Apart-20 reps
Band Int/Ext Rotation-10 reps R/L
Band Passthrough-10 reps
Glute Bridge w/ Barbell on Hips-20 reps
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Scap Pull-10 reps
Chin Up w/ Slow Eccentric-3 reps
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Deadlift (warm up weight)-10 reps (between 45-135)
COOLDOWN
Overhead Stretch-1 min R/L
Modified Hurdlers Stretch-1 min R/L
Reverse Shoulders-1 min
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WEIGHTLIFTING 11-13-20
(Weight)
25 Minute Timer:
A1. Deadlift-12-10-8 (touch n go)
A2. Chin Up-12-10-8
REST 2 minutes
Start around 60-70% of best deadlift and build up each set. Chin Ups should be completed consecutive. Use a band/add weight as needed.
| 1st | 215 Rx | Kirklin Fri, Nov 13, 2020 | | 2nd | 195 Rx | Laura E Fri, Nov 13, 2020 | | 3rd | 185 Rx | Paige E Fri, Nov 13, 2020 | | 1st | 335 Rx | Bill Fri, Nov 13, 2020 | | 2nd | 325 Rx | Ian Fri, Nov 13, 2020 | | 3rd | 305 Rx | Derek N Fri, Nov 13, 2020 |
| Wayne | 145 | Ring rows instead of chin ups | | Dale F | 285 Rx | bad technique - rolling my back | | Laura E | 195 Rx | | | Derek N | 305 Rx | 225,275,305 | | Ian | 325 Rx | | | Bill | 335 Rx | 225; 275; 335; 275 | | Kirklin | 215 Rx | | | Cherise | 125 Rx | | | Paige E | 185 Rx | |
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METCON 11-13-20
(Time, Rx+, Rx2, Rx3)
9-15-21
Push Press
Powersnatch
*Load decreases each round. Weight will be the same for both movements.
Goal: Sub 9, CAP at 13 minutes.
Brown Rx+:
165#/115#
135#/95#
115#/75#
Purple Rx:
135#/95#
115#/75#
95#/65#
Blue Rx2:
115#/75#
95#/65#
75#/55#
Orange Rx3:
65#/45#
45#/35#
25#/15#
Yellow MODWOD: Sub either 25#/15# for all sets OR sub DB pair OR Sub
Deadlift w/ Orange Weights
DB Push Press
| 1st | 6:58 | Cherise Fri, Nov 13, 2020 | | 2nd | 9:40 | Laura E Fri, Nov 13, 2020 | | 1st | 7:01 Rx | Todd N Fri, Nov 13, 2020 | | 2nd | 9:20 Rx | Ian Fri, Nov 13, 2020 | | 3rd | 12:45 Rx | Derek N Fri, Nov 13, 2020 |
| Dale F | 13 min Rx3 | mod 95,75,45 | | Laura E | 9:40 | Mod pc and pushups | | Derek N | 12:45 Rx | | | Ian | 9:20 Rx | | | Bill | 8:35 | modwod 115#PP/95#PS; 95; 75 | | Cherise | 6:58 | Power clean, floor press: 75#, 65#, 55# | | Todd N | 7:01 Rx | |
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