WOD Blog
 | Fri, Nov 27 2020 |  |
 | Happy Birthday: Renan |
| WARM UP 11-27-20 | WEIGHTLIFTING 11-27-20 | METCON 11-27-20 |
WARM UP 11-27-20
(Check In)
WARM UP
30 secs ON/15 secs OFF x 2 sets
Jumping Jacks
Glute Bridges
Snatch Grip Deadlift
YTW's-3 of each at a time
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Hip Rotation-20 reps R/L
Hollow Hold-30 secs
Butterfly-30 secs
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Supinated Hang-30 secs
Scap Pull-10 reps
Arch Hollow-10 reps
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Begin Weightlifting
COOLDOWN
Modified Hurdlers Stretch-1 min R/L
Seated Forward Fold-1 min
Butterfly-1 min
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WEIGHTLIFTING 11-27-20
(Weight)
WEEK 4
20-25 Minutes
A1. Deadlift-8-6-4
A2. Chin Up-8-6-4
REST 3 minutes
Goal is to start deadlifts heavier than last week and build up to a heavy set of 4. Athletes should do at least two warm up sets before jumping into working sets. Chin Ups should be unbroken. Use a band/add weight as needed.
| 1st | 195/215/225• RR Rx | Laura E Fri, Nov 27, 2020 | | 2nd | 245 Rx | Kirklin Fri, Nov 27, 2020 | | 1st | 425 Rx | Diogo S Fri, Nov 27, 2020 | | 2nd | 415 Rx | Sean H Fri, Nov 27, 2020 | | 3rd | 315 Rx | Steve M Fri, Nov 27, 2020 |
| Steve M | 315 Rx | | | Laura E | 195/215/225• RR Rx | | | Sean H | 415 Rx | | | Dale F | 285 Rx | 255,275,285 | | Diogo S | 425 Rx | | | Kirklin | 245 Rx | |
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METCON 11-27-20
(Time, Rx+, Rx2, Rx3)
10 Rounds For Time:
Powersnatch-7 reps
TTB-7 reps
Goal: Sub 10, CAP at 15 minutes.
Tip: Movements should be performed in large sets. Workout will get grippy, try relax grip and use hook grip!
Brown Rx+: 115#/75#
Purple Rx: 95#/65#
Blue Rx2: 75#/55#, sub Toes to Rings or Hanging Leg Raises
Orange Rx3: 45#/35#, Sub KTC or Lying TTB
Yellow MODWOD: Sub 8 DB Snatch (4 R/L), 8 lying TTB
| Steve M | 10:08 Rx | | | Laura E | 12:05 | PC, GHD SitUps | | Sean H | 8:54 Rx+ | | | Dale F | 12:50 Rx3 | Mod 75#, ktc | | Bj | 12:02 Rx2 | | | Todd N | 14:43 Rx | I think I did 11rds |
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