WOD Blog
 | Tue, Sep 8 2020 |  |
| Tues Sept 8 2020 | Back Squat and Ring Dips | The Ocho | Tues Sept 8 2020 Midline |
Tues Sept 8 2020
(No Results Tracked)
Mobility and Warmup on own
200m row bike or run
8 walking lunges
Couch stretch
Pigeon stretch
10 hanging lat shrugs
10 pushups
Banded pull aparts
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Back Squat and Ring Dips
(Weight)
Back Squat
5 @ 65% + 5#
5@ 70% + 5#
5@ 75% + 5#
Ring Dips
3 x 6 (add weight if necessary)
| Steve L | 315 Rx | | | Marcus | 285 Rx | | | Blake S | 267 Rx | | | Bryson | 240 Rx | | | Hunter Coleman | 240 Rx | | | Bryan | 215 Rx | | | Lori | 185 Rx | | | Mark E | 180 Rx | | | Bailey | 165 Rx | | | Scott Ande | 135 Rx | | | Payton | 115 Rx | | | Kerop Ma | 105 Rx | | | Audrey W | 90 Rx | | | Dean W | 90 Rx | | | Kevin M | mobility | |
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The Ocho
(Time)
On the 4:00 X 6 rounds
15/12 row 12/9 bike or 15 shuttle runs (green to green = 1)
200m run
Score slowest of the 6 rounds
You'll complete the 2 stations for time and rest with whatever time remains in the 4:00 window
| Marcus | 1:27 Rx | 15 cal bike and 20 burpees | | Blake S | 1:34 Rx | bike and run | | Bryson | 1:40 Rx | row and run | | Kevin M | 1:50 Rx | shuttle run and burpees | | Lori | 1:55 Rx | row and run | | Payton | 1:58 Rx | row and run | | Bailey | 2:03 Rx | row and 20 burpees | | Bryan | 2:08 Rx | row and run | | Mark E | 2:12 Rx | bike and run | | Kerop Ma | 2:15 Rx | row and run | | Dean W | 2:23 Rx | row and run | | Scott Ande | 2:26 Rx | row and run | | Audrey W | 2:32 Rx | row and run | | Hunter Coleman | 2:37 Rx | bike and run |
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Tues Sept 8 2020 Midline
(Check In)
2 rounds
50m double farmers carry (hang)
100m single arm OH db carry (alternate arms 50m)
20 hollow rocks
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