WOD Blog
 | Mon, Nov 30 2020 |  |
 | Happy Birthday: Alex D & Eric H |
| SHRED 11-30-20 | WEIGHTLIFTING 11-30-20 | WARM UP 11-30-20 | METCON 11-30-20 | Other Results |
SHRED 11-30-20
(Reps)
WARM UP
Shuttle Run-2 minutes
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Band Pull Apart-20 reps
Band Press-15 reps
Band Int/Ext Rotation-10 reps R/L
Band Passthrough-10 reps
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Explain workout!
A. STRENGTH
12 min EMOM
1. DB Strict Press-8-10 reps*
2. Bent Over Row (pair)-10-12 reps
3. Band Pushdown-12-15 reps
4. Face Pull-15-20 reps
REST 2 minutes
B. UPPER METCON/BROCON
12 min AMRAP:
2-4-6-8-10-12 etc.
Push Ups
DB Hang Powerclean
REST 2 minutes
C. FINISHER
6 min AMRAP:
Burpee Broad Jump* (4 foot jump)
*Every 6 reps complete 6 Renegade Row (3 R/L)
***DB's are preferred over a barbell today! Score is total reps on part B and C. Note weight for part A in the comments.
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WEIGHTLIFTING 11-30-20
(Weight)
20-25 minutes
Option 1:
Back Squat: 6-4-2
Option 2:
Back Squat: 1RM
If you have been here this cycle and feel a 1RM is possible, go for it! If not, follow the above rep scheme starting 6's at 85% working up to a heavy set of 2.
| 1st | 240 Rx | Rachel T Mon, Nov 30, 2020 | | 2nd | 225 Rx | Kirklin Mon, Nov 30, 2020 | | 3rd | 217 Rx | Saori Mon, Nov 30, 2020 | | 1st | 455 Rx | Todd N Mon, Nov 30, 2020 | | 2nd | 405 PR 1RM Rx | Diogo S Mon, Nov 30, 2020 | | 3rd | 385 Rx | Bj Mon, Nov 30, 2020 |
| Kirklin | 225 Rx | 15 lb PR 🥳 | | Marnae | 150 Rx | PR | | Steve M | 325 Rx | | | Saori | 217 Rx | | | Dale F | 225 - PR Rx | 165x6, 195x4, 225x2, 195x2, 165x4 | | Diogo S | 405 PR 1RM Rx | | | Scott B | 300 Rx | 5# PR from 295# in 4/2017 | | Tracie | 125 Rx | | | Ian | 360 Rx | | | Rachel T | 240 Rx | PR | | Todd N | 455 Rx | | | Bj | 385 Rx | 10# PR |
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WARM UP 11-30-20
(Check In)
WARM UP
30 secs ON/15 secs OFF x 2 sets
Air Squat
Push Up Plank
Good Morning
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Hip Rotation-20 reps R/L
Thumbs Up w/ Pause-10 reps
Spiderman to Hammy-30 secs R/L
Praying Pose-1 min
Hammy Stretch-30 secs
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Grab barbells and begin weightlifting
COOLDOWN
Couch Stretch-1 min R/L
Post Up Lat Stretch-1 min R/L
Lateral Opener-1 min R/L
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METCON 11-30-20
(Reps, Rx+, Rx2, Rx3)
10 min AMRAP of STRICT Cindy:
5 STRICT pull ups
10 Push Ups
15 Air Squats
Goal: 9+ Rounds (270+ reps)
Brown Rx+: Sub Strict CTB Pull Up, Ring Push Up
Purple Rx: As written
Blue Rx2: Sub Band Assisted OR Jump to Strict Pull Up, Incline Push Up
Orange Rx3: Sub Band Assisted Pull Up, Incline Push Up
Yellow MODWOD: Sub Ring Row, Incline PUsh Up, Air Squat to Box
| 1st | 270 Rx2 | Saori Mon, Nov 30, 2020 | | 2nd | 260 Rx2 | Marnae Mon, Nov 30, 2020 | | 3rd | 247 Rx2 | Tracie Mon, Nov 30, 2020 | | 1st | 272 Rx+ | Steve M Mon, Nov 30, 2020 | | 2nd | 333 Rx | Ian Mon, Nov 30, 2020 | | 3rd | 305 Rx | Derek M Mon, Nov 30, 2020 |
| Marnae | 260 Rx2 | | | eli r | 300 Rx | | | Steve M | 272 Rx+ | | | Saori | 270 Rx2 | | | Nate D | 303 Rx | | | Dale F | 257 Rx2 | band assist pullups | | Scott B | 150 Rx | | | Diogo S | 270 Rx | | | Bill | 210 Rx2 | | | Derek M | 305 Rx | | | Tracie | 247 Rx2 | | | Ian | 333 Rx | | | Todd N | 300 Rx | | | Bj | 190 Rx2 | |
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