WOD Blog
 | Thu, Oct 15 2020 |  |
| Thurs Oct 15 2020 | Thurs Oct 15 2020 Bench Chinups | Thurs Oct 15 2020 Cardio Capacity WOD | PowerAbs Day 5 |
Thurs Oct 15 2020
(No Results Tracked)
1:00 row bike or run
10 pushups
banded pull aparts (front and overhead)
pec stretch
5 russian baby makers
|
Thurs Oct 15 2020 Bench Chinups
(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
| Bryan | 227 Rx | PR! | | Spencer | 225x3 Rx | | | Kevin M | 175 Rx | | | Jesse S | 155 Rx | | | Kerop Ma | 135 Rx | | | Lori | 125x2 Rx | | | Marcus | 295x5 | back squat | | Payton | ring pushups | scaled |
|
Thurs Oct 15 2020 Cardio Capacity WOD
(Check In)
Cardio Capacity WOD
25:00 HR 130-140
200 m run
sled pull (sidewalk and back)
200m run
wreckbag/sandbag walking lunges (sidewalk and back)
200m run
bear crawl (sidewalk and back or inside)
200m run
5 side step pushups (pushup then 3 steps)
* switch up order as equipment becomes available
|
PowerAbs Day 5
(Check In)
See video https://youtu.be/QqtmBtcyXjw
3 Rounds - One Movement At A Time For The Time Listed
Level 1
:20on/ :10off
Hollow Rocks
Arch Rocks
Rest 1:00 then
6 MIN AMRAP
6 Burpees
12 Reverse Crunches with a Twist (6 each)
18 Alternating Tuck Up (9 each)
Level 2
:30 of each back and forth
Hollow Rocks
Arch Rocks
Rest 1:00 then
6 MIN AMRAP
6 Burpees
12 Reverse Crunches with a Twist (6 each)
18 Walking V-Ups (9 each)
Planned: Fri,Aug20,2021 Fri,Aug13,2021 Fri,Aug6,2021 Tue,Oct27,2020 Wed,Oct21,2020 Thu,Oct15,2020 Fri,Oct9,2020
| Kerop Ma | Yes | | | Kevin M | Yes | | | Jesse S | Yes | | | Lori | Yes | | | Payton | Yes | | | Spencer | Yes | | | Bryan | Yes | |
|
