WOD Blog
 | Mon, Nov 16 2020 |  |
| SHRED 11-16-20 | WEIGHTLIFTING 11-16-20 | WARM UP 11-16-20 | METCON 11-16-20 |
SHRED 11-16-20
(Time)
''Morrison''
50-40-30-20-10:
Wall Ball
Box Jump
KB Swing (American)
*Prescribed weights for this hero WOD are 20#/10-14#9' ball, 24''/20'' box, 53#/35# KB. Scale as needed!
Goal: Sub 26, CAP at 35 minutes
U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.
| Laura E | 23:30 | Mod wb for rrpu and rkb |
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WEIGHTLIFTING 11-16-20
(Weight)
20 Minutes
Back Squat
10-8-6
Athletes should execute 2-3 warm up sets before starting working sets. First working set should be around 75% of 1RM.
REST 3 minutes between each set.
| 1st | 185 Rx | Kirklin Mon, Nov 16, 2020 | | 2nd | 180 Rx | Saori Mon, Nov 16, 2020 | | 3rd | 165•185•195(4) Rx | Laura E Mon, Nov 16, 2020 | | 1st | 345 Rx | Diogo S Mon, Nov 16, 2020 | | 2nd | 285 - 335 Rx | Todd N Mon, Nov 16, 2020 | | 3rd | 255 Rx | Bill Mon, Nov 16, 2020 |
| Scott B | 245 Rx | | | Marnae | 115 Rx | X6 | | Dale F | 135 Rx | 185,135,135 | | Laura E | 165•185•195(4) Rx | | | Bill | 255 Rx | 225; 255; 275(4) | | Kirklin | 185 Rx | | | Vince | 215 Rx | | | Paige E | 145 Rx | | | Diogo S | 345 Rx | | | Saori | 180 Rx | | | Todd N | 285 - 335 Rx | 285 x 10 / 335 x 8 / 385 x 6 |
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WARM UP 11-16-20
(Check In)
WARM UP
2 Sets:
20 Jumping Jacks
5-Tempo Plate Squat
*(push plate away on descent, 5 second descent+3 second pause in bottom on coach count)
5-Plate Squat (no tempo)
5-Jump Squat (explosive)
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Hip Rotation-20 reps R/L
Spiderman to Hammy-30 secs R/L
Frog Pose-30 secs
Praying Pose w/ Thoracic Rot-10 reps
Praying Pose to Hammy-30 secs each
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Back Squat-10 reps
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Explain weightlifting
COOLDOWN
Couch Stretch-1 min R/L x 2 sets
Reverse Shoulders-1 min
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METCON 11-16-20
(Reps, Rx2, Rx3)
Tabata: 20 secs ON/10 secs OFF x 8 rounds:
Tabata Air Squat
REST 1 minute
Tabata Burpees
REST 1 minute
Tabata Air Squat
Score today is the AVERAGE of each totaled. All 8 rounds on one movement will be executed before transitioning to the next movement.
Purple/Blue Rx: As written
Orange Rx3: Sub Bodybuilder
Yellow MODWOD: Sub air squat to box, burpee to box
| 1st | 38 Rx | Saori Mon, Nov 16, 2020 | | 2nd | 32 Rx | Marnae Mon, Nov 16, 2020 | | 1st | 89 Rx | Steve M Mon, Nov 16, 2020 | | 2nd | 75 Rx | Bill Mon, Nov 16, 2020 | | 3rd | 74 Rx | Diogo S Mon, Nov 16, 2020 |
| Marnae | 32 Rx | | | Dale F | 72 Rx | | | Laura E | :-) Rx | | | Bill | 75 Rx | | | Steve M | 89 Rx | | | Vince | 34 Rx | | | Diogo S | 74 Rx | | | Saori | 38 Rx | | | Scott B | 27.625 Rx | |
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