WOD Blog
 | Mon, Oct 12 2020 |  |
| Mon Oct 12 2020 | Strict HSPU and Run | 3-Pause Clean Deadlift | 3-position squat clean | Tidying Up | PowerAbs Day 2 |
Mon Oct 12 2020
(No Results Tracked)
2:00 row bike or run
Walking lunge down and back
15 good mornings
15 strict press
pigeon stretch
wall pec stretch
|
3-Pause Clean Deadlift
(Weight)
3 sets:
3 pause clean deadlift
80% 85% 90% of 1 RM Clean
See video https://youtu.be/aC5ThBXKjB8
this is not a regular deadlift, we are positioned and moving through the same positions as if doing a clean.
all pauses are for 1 second
Pause 1 - 2' off floor
Pause 2 - Knee Level
Pause 3 - Mid-thigh
| Clint | 275 Rx | | | Marcus | 225 Rx | | | Bryan | 165 Rx | | | Kevin M | 155 Rx | | | Spencer | 155 Rx | | | Mark E | 150 Rx | | | Lori | 135 Rx | | | Scott Ande | 125 Rx | | | Payton | 105 Rx | | | Brenna | 105 Rx | | | Dean W | 95 Rx | | | Audrey W | 75 Rx | |
|
3-position squat clean
(Weight)
3 sets:
3 position squat clean
See video https://youtu.be/nvLPSqUNIdw
Positions are top down
mid-thigh
knee level
low hang (2' off floor)
65% 70% 75% of 1RM Clean
| Clint | 205 Rx | | | Marcus | 205 Rx | | | Spencer | 155 Rx | | | Mark E | 140 Rx | | | Scott Ande | 125 Rx | | | Kevin M | 115 Rx | | | Bryan | 115 Rx | | | Lori | 115 Rx | | | Dean W | 95 Rx | | | Payton | 85 Rx | | | Brenna | 85 Rx | | | Audrey W | 65 Rx | |
|
Tidying Up
(Rounds)
15:00 AMRAP
10 Power Cleans 135/95 95/65
30 Double Unders
10 Wall Balls 20/14
30 Double Unders
Score: total rounds + reps
| Lori | 6 rds Rx | RXm 65# | | Clint | 5 rds + 45 Rx | | | Marcus | 4 rds Rx | | | Kevin M | 5 rds + 31 | 115# | | Scott Ande | 5 rds | 95# | | Audrey W | 5 rds | 55# | | Mark E | 4 rds + 50 | 95# singles | | Payton | 4 rds + 50 | 85# du practice | | Brenna | 4 rds | 85# | | Dean W | 3 rds + 17 | 95# | | Spencer | 3 rds + 10 | 135 |
|
PowerAbs Day 2
(Check In)
See video https://youtu.be/2M8fdnTsSI8
9 MINUTE AMRAP (As Many Reps As Possible)
Level 1
- 10 Burpees
- 10 Tuck Ups
- 10 Plank Walkouts
- 10 Reach Thrus (each side)
- 10 Seated Single Leg Lifts (5 each side)
Level 2
- 10 Burpees
- 10 V-Ups
- 10 Plank Walkouts
- 10 Reach Thrus (each side)
- 10 Seated Leg Lifts
Planned: Mon,Aug30,2021 Tue,Aug24,2021 Tue,Aug17,2021 Tue,Aug10,2021 Tue,Aug3,2021 Thu,Oct29,2020 Fri,Oct23,2020 Mon,Oct12,2020 Tue,Oct6,2020
| Scott Ande | Yes | | | Kevin M | Yes | | | Clint | Yes | | | Mark E | Yes | | | Marcus | Yes | | | Lori | Yes | | | Payton | Yes | | | Spencer | Yes | | | Brenna | Yes | |
|
