WOD Blog
 | Mon, Aug 3 2020 |  |
| Mon Aug 3 2020 | Mon Aug 3 2020 Back Squat | Catch and Release |
Mon Aug 3 2020
(Check In)
MOBILITY AND WARMUP ON OWN
2:00 row or bike
50’ walking lunge
Butterfly stretch
BARBELL WARMUP COACH LED
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Mon Aug 3 2020 Back Squat
(Weight)
Back Squat '12-6-3'
12 Reps @ 90% of 10RM Back Squat
6 Reps @ 100% of 10RM Back Squat
3 Reps @ 105% of 10RM Back Squat
• Working heavier percentages of your 10RM Back Squat in this piece
• We'll start with lighter weights/high reps and move towards heavier weights/lighter reps over these 3 sets
| Marcus | 325 Rx | | | Steve L | 320 Rx | | | Bryson | 245 Rx | | | Kevin M | 215 Rx | | | Lori | 200 Rx | 165. 185. 200 | | Brenna | 200 Rx | | | Kelila | 160 Rx | | | Jessica N | 105 Rx | |
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Catch and Release
(Time)
WOD 'Catch & Release'
On the 4:00 x 5 Rounds:
50' Single Dumbbell Walking Lunge 50/35 35/20
200m run
12 HSPU (55+ 12 Push Presses (95/65)
9 Deadlifts 225/155 (165/115)
Scoring: Time for each round
• Today's main conditioning piece works ''repeats'' of weightlifting, gymnastics, and cardio movements
• With rest built in, we're looking to move with a purpose through each round
• Rounds begin every 4 minutes [0-4-8-12-16]
• After completing the 4 stations, rest with whatever time remains until the next window begins
• These rounds are ideally completed in 3 minutes or less, giving you at least 1 minute to rest
• Adjust movements and reps as needed to hit this recommendation
| Lori | 2:52 SLOWEST ROUND Rx | 55+ RX | | Marcus | 3:10 SLOWEST ROUND Rx | | | Kevin M | 2:45 SLOWEST ROUND | 185# | | Jessica N | 3:03 SLOWEST ROUND | 85# BOX | | Brenna | 3:16 SLOWEST ROUND | 85# PUSH PRESS | | Kelila | 3:53 SLOWEST ROUND | scaled |
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