WOD Blog
 | Thu, Oct 8 2020 |  |
| Thurs Oct 8 2020 Bench Press and Strict Chin Ups | Thur Oct 8 2020 Cardio Capacity | PowerAbs Day 4 | Calorie Row |
Thurs Oct 8 2020 Bench Press and Strict Chin Ups
(Weight)
Bench Press
Bench press has been a personalized strength cycle. When an athlete has been at 3 x 3 for a few weeks, they can max out if desired.
3 x 5
Some of you may be ready to move on to 3 x 3. If so, up the weight 5-15#. Stay with 3 x 5 if you are still making progress.
Strict “Chin Ups”
3 x 5 add weight if necessary
| Spencer | 225x5 Rx | | | Bryan | 215x1 Rx | | | Blake S | 205x5 Rx | | | Mark E | 205x4 Rx | | | Jesse S | 170 Rx | | | Dean W | 145 Rx | | | Kerop Ma | 135x5 Rx | | | Lori | 115x3 Rx | | | Keira | 85x3 Rx | | | Audrey W | 50 Rx | | | Payton | scale | ring rows |
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Thur Oct 8 2020 Cardio Capacity
(Check In)
25:00 (HR 130 - 140)
200 m run
*10 power snatches
200m run
* 10 power clean
200m run
*10 shoulder to overhead
200m run
10 slam balls
* choose a weight you can do unbroken
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PowerAbs Day 4
(Check In)
See video https://youtu.be/jr5LTFDAzHo
2 rounds
Level 1
:40 on / :20 off on each exercise
- Flutter Kicks
- Planche Press
- Tap Crunches
- Floor Thrusters with Knee Push-Up
- Hollow to Arch Roll
Level 2
1:00 on each exercise
- Flutter Kicks
- Wall Walks
- Tap Crunches
- Floor Thrusters with Push-Up
- Rolling V-Up
Planned: Thu,Aug5,2021 Mon,Oct26,2020 Tue,Oct20,2020 Wed,Oct14,2020 Thu,Oct8,2020
| Dean W | Yes | | | Audrey W | Yes | | | Spencer | Yes | | | Payton | Yes | | | Mark E | Yes | | | Kerop Ma | Yes | | | Blake S | Yes | | | Lori | Yes | | | Bryan | Yes | | | Keira | Yes | | | Steve L | Yes | | | Jesse S | Yes | |
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Calorie Row
(Check In)
O:00 50/35 cal
4:00 30/24 cal
7:00 30/24 cal
10:00 15/12 cal
11;00 15/12 cal
12:00 15/12 cal
| Lori | Yes | Also did 15 sandbag over shoulder throws 40# |
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