WOD Blog
 | Fri, Oct 16 2020 |  |
| Fri Oct 16 2020 | Fri Oct 16 2020 Overhead Squat Positioning | Helen | HS Walk BMU | PowerAbs Day 1 |
Fri Oct 16 2020
(No Results Tracked)
1:00 bike row run
5 pushup to down dog
Hang from bar - scap pullups- kip swings
PVC pass throughs
Pigeon pose and wrist stretch
Barbell thoracic extension
Child's Pose
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Fri Oct 16 2020 Overhead Squat Positioning
(Weight)
On the 1:30 x 5 sets
1 pausing overhead squat (2 sec in bottom)
1 overhead squat
60% 65% 70% 75% 80% 1RM OHS
| Marcus | 225 Rx | PR! | | Clint | 205 Rx | PR! | | Daniel E | 110 Rx | | | Lori | 95 Rx | | | Spencer | 95 Rx | | | Brenna | 90 Rx | | | Scott Ande | 75 Rx | | | Payton | 75 Rx | | | Keira | 65 Rx | |
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Helen
(Time)
Benchmark Helen
3 Rounds for time:
Run 400m
21 KBS 53/35 35/26
12 pullups
18:00 TIME CAP
Strategy
1. Anytime we have a benchmark like this, we're looking to get outside our comfort zone.
2. The first priority of this workout is big sets of swings and pull-ups
3. If you're confident with 21 + 12 unbroken, look to find the *max* run pace that still allows for unbroken sets.
4. If the inside movements will be more challenging, slow down your run a little to maximize your ability on the swings and pull-ups.
5. We want seamless transitions between movements. As soon as you complete one movement think “how quickly can I start the next?”
Planned: Wed,Nov13,2024 Tue,Jun14,2022 Fri,Aug13,2021 Fri,Oct16,2020 Mon,Mar31,2014 Wed,Nov13,2013 Mon,Jul22,2013
| Daniel E | 8:57 Rx | | | Clint | 9:21 Rx | | | Brenna | 10:51 Rx | | | Marcus | 10:58 Rx | | | Lori | 11:31 Rx | | | Keira | 12:45 Rx | | | Spencer | 13:00 Rx | | | Scott Ande | 10:40 | 35# jumping pullups | | Payton | 12:34 | 35# |
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HS Walk BMU
(Check In)
3 rounds
2:00 Handstand Walk Practive
3 Bar Muscle 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
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