WOD Blog
 | Mon, Nov 23 2020 |  |
| SHRED 11-23-20 | WARM UP 11-23-20 | WEIGHTLIFTING 11-23-20 | METCON 11-23-20 |
SHRED 11-23-20
(Time)
WARM UP
2 Rounds:
10 Step Ups (box jump round 2)
10 Plate Press
10 Plate Squat
10 Plate Ground to Overhead
10 Plate Rotation (5 R/L)
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Stationary Inchworm Into Upward Dog-5 reps
Hip Rotation-20 reps R/L
Alt Scorpion-10 reps
Spiderman w/ Thoracic Rot-5 reps R/L
Swimmers-10 reps
Weighted Praying Pose-30 secs
Hammy Stretch-30 secs
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METCON
20 Rounds For Time:
5 Box Jumps
4 DB STO
3 DB Front Squat (pair)
2 DB Hang Powerclean
1 Devil Press
Goal: Sub 23, CAP at 30 minutes.
| Laura E | 23:07 | Mod push-ups and burpee-dl | | Tracie | 22:22 Rx | |
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WARM UP 11-23-20
(Check In)
WARM UP
2 Rounds:
Clean Grip Deadlift-10 reps
Front Squat-10 reps
Strict Press-10 reps
Good Morning-10 reps
Back Squat-10 reps
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Stationary Inchworm Into Upward Dog-5 reps
Hip Rotation-20 reps R/L
Swimmers-10 reps
Samson Stretch-30 secs R/L
Praying Pose to Hammy-30 secs
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3 Powerclean
3 Front Squat
3 Jerk
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Start Weightlifting, warm up metcon movements more before workout!
COOLDOWN
Couch Stretch-1 min R/L
Modified Hurdlers Stretch-1 min R/L
Seated Forward Fold-1 min
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WEIGHTLIFTING 11-23-20
(Weight)
20 Minutes
WEEK 4
Back Squat
8-6-4 Reps
Start 8's around 80% of 1RM and build up to a heavy set of 4. REST 2-3 minutes between working sets. Athletes should take at least 2 warm up sets before jumping into working weights.
| 1st | 195 Rx | Saori Mon, Nov 23, 2020
Kirklin Mon, Nov 23, 2020 | | 2nd | 185 Rx | Paige E Mon, Nov 23, 2020 | | 3rd | 95 Rx | Tracie Mon, Nov 23, 2020 | | 1st | 405 Rx | Todd N Mon, Nov 23, 2020 | | 2nd | 365 Rx | Diogo S Mon, Nov 23, 2020 | | 3rd | 335 Rx | Sean H Mon, Nov 23, 2020 |
| Paige E | 185 Rx | | | Laura E | 175•195•215 | to box | | Scott B | 205 Rx | | | Derek N | 275 Rx | 225,255,275 | | Sean H | 335 Rx | | | Ian | 305 Rx | | | Kirklin | 195 Rx | | | Todd N | 405 Rx | 8 - 315/ 6 - 365/ 4 - 405 | | Saori | 195 Rx | | | Diogo S | 365 Rx | | | Tracie | 95 Rx | |
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METCON 11-23-20
(Time, Rx+, Rx2, Rx3)
3 Rounds For Time:
Powerclean-15 reps
Front Squat-12 reps
Shoulder to Overhead-9 reps
Goal: Sub 11, CAP at 15 minutes
Tip: Your weight today should be moderately heavy. Scale in between levels as needed.
Brown Rx+: 185#/135#
Purple Rx: 165#/115#
Blue Rx2: 135#/85#
Orange Rx3: 75#/55#
Yellow MODWOD: Sub:
Deadlift for Powerclean (75#/55#)
Front Squat from rack OR Goblet Squat
DB STO (pair)
| 1st | 15:00 DNF Rx2 | Saori Mon, Nov 23, 2020 | | 2nd | 8:31 Rx3 | Tracie Mon, Nov 23, 2020 | | 3rd | 12:08 Rx3 | Marnae Mon, Nov 23, 2020 | | 1st | 10:46 Rx | Sean H Mon, Nov 23, 2020 | | 2nd | 11:35 Rx | Seth B Mon, Nov 23, 2020 | | 3rd | 11:53 Rx2 | Wesly Mon, Nov 23, 2020 |
| Marnae | 12:08 Rx3 | 65# | | Scott B | 12:22 Rx3 | | | Seth B | 11:35 Rx | | | Sean H | 10:46 Rx | | | Ian | 13:32 Rx2 | | | Todd N | 11:55 Rx2 | | | Wesly | 11:53 Rx2 | | | Saori | 15:00 DNF Rx2 | 105# 9 STO left | | Tracie | 8:31 Rx3 | |
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