WOD Blog
 | Mon, Sep 21 2020 |  |
| Mon Sept 21 2020 | Mon Sept 21 2020 Strict Gymnastics | Mon Sept 21 2020 Front Squat Complex | DODGEBALL |
Mon Sept 21 2020
(No Results Tracked)
Warm Up on your own
200m row or run or 1min bike
5 inch worms to push ups
5 Pausing air squats
10 PVC pass throughs
Banded tricep stretch
Banded Hamstring pull downs https://www.youtube.com/watch?v=FtQ1slrsNW4
Seated butterfly stretch or Splits on the Wall stretch
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Mon Sept 21 2020 Front Squat Complex
(Weight)
4 sets of 2
1 pausing front squat (2 sec in bottom)
1 front squat
66% 69% 72% 75%
Front Squat
- The weight of the bar rests mainly on shoulders in front rack position.
-Elbows pointing straighforward
-Toes either straight forward, or close to it, screw feet into the floor.
-Squeeze glutes so hips are neutral and breathe into diaphragm.
- Hips are sent back and down on balanced feet. Drive through the floor to stand up with eyes just above the horizon.
| Clint | 250 Rx | | | Marcus | 227 Rx | | | Blake S | 207 Rx | | | Spencer | 175 Rx | | | Bryan | 175 Rx | | | Bryson | 175 Rx | | | Lori | 165 Rx | | | Bailey | 165 Rx | | | Kevin M | 160 Rx | | | Brenna | 145 Rx | | | Keira | 125 Rx | | | Kelila | 125 Rx | | | Scott Ande | 115 Rx | | | Mark E | 95 Rx | | | Payton | 95 Rx | | | Kevin T | 95 Rx | |
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DODGEBALL
(Time)
25:00 TIME CAP
10 rounds
15 wall balls 20/14
200m run
| Kevin M | 15:39 Rx | | | Blake S | 15:43 Rx | | | Clint | 16:45 Rx | | | Bailey | 16:54 Rx | | | Marcus | 18:37 Rx | | | Lori | 19:47 Rx | RXm 10# wb | | Bryan | 20:07 Rx | | | Brenna | 20:21 Rx | | | Bryson | 20:23 Rx | | | Spencer | 21:35 Rx | | | Kevin T | 21:56 Rx | | | Keira | 22:18 Rx | | | Scott Ande | 19:32 | scaled | | Payton | 21:30 | 14#wb | | Kelila | 22:18 | 10#wb | | Mark E | 24:16 | 14#wb |
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