WOD Blog
 | Mon, Oct 5 2020 |  |
| Mon Oct 5 2020 | Mon Oct 5 2020 Front Squat and Back Squat | Flintstones | PowerAbs Day 1 |
Mon Oct 5 2020 Front Squat and Back Squat
(Weight)
4 Supersets:
3 front squats
6 back squats
50% 55% 60% 65% of 1RM Front Squat
| Clint | 245 Rx | | | Spencer | 145 Rx | | | Hunter Coleman | 145 Rx | | | Bryan | 135 Rx | | | Lori | 135 Rx | | | Scott Ande | 115 Rx | | | Kelila | 105 Rx | | | Kerop Ma | 105 Rx | | | Keira | 105 Rx | | | Mark E | 85 Rx | | | Kevin T | 85 Rx | | | Payton | 145x1 | Front Squat |
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Flintstones
(Rounds)
20:00 AMRAP
50 wallballs 20/14
40 single arm alternating db snatches 50/35
21/16 bike or 30/23 row or 400m run
20 toes to bar
Alternating DB snatches means switch hands each rep. Both heads of the DB must come in contact with the floor between each rep.
| Clint | 2 rds + 50 Rx | | | Spencer | 1 rd + 50 wb + 40 snatches Rx | | | Lori | 1 rd + 50 wb + 40 snatches + 21 row Rx | | | Keira | 1 rd + 50 wb + 40 snatches + 20 row Rx | | | Payton | 2 rd + 30 | 14# 25# | | Bryan | 2 rd + 20 wb | 10# 35# | | Scott Ande | 2 rds +2 | knee ups | | Kerop Ma | 2 rd + run | 10# 20# | | Kelila | 1 rd + 10 t2b | 10# 20# | | Kevin T | 1 rd + 10 t2b | 25# | | Hunter Coleman | 1 rd + 25 bike | 40# knee ups | | Mark E | 1 rd + 20 cal row | 14# 35# knee ups |
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PowerAbs Day 1
(Check In)
See video https://www.youtube.com/watch?v=CJeKMMKrVSw&feature=youtu.be
2 Rounds for each level
Level 1
:30 on / :30 off
- Mountain Climbers
- Hollow Hold
- Plank Hold
- Superman’s
- Bent Knee Windshield Wipers
Level 2
:40 on / :20 off
- Mountain Climbers
- Hollow Hold
- Plank Walk Ups
- Superman’s
- Windshield Wipers
Planned: Tue,Aug31,2021 Mon,Aug23,2021 Mon,Aug16,2021 Mon,Aug9,2021 Mon,Aug2,2021 Wed,Oct28,2020 Thu,Oct22,2020 Fri,Oct16,2020 Mon,Oct5,2020
| Scott Ande | Yes | | | Clint | Yes | | | Mark E | Yes | | | Spencer | Yes | | | Kerop Ma | Yes | | | Bryan | Yes | | | Keira | Yes | | | Kevin T | Yes | | | Lori | Yes | | | Payton | Yes | | | Steve L | Yes | |
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