WOD Blog
 | Mon, Oct 19 2020 |  |
| Mon Oct 19 2020 | Mon Oct 19 2020 HSPU | Mon Oct 19 2020 Pausing Front Squat Complex | Down to Earth | PowerAbs Day 3 |
Mon Oct 19 2020
(No Results Tracked)
400m run row or bike
15 wall balls
5 inchworm with pushup
samson stretch
Barbell warmup (on board)
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Mon Oct 19 2020 HSPU
(Reps)
7:30 on clock
1:00 AMRAP Strict HSPU
:30sec rest
1:00 AMRAP Kipping HSPU
:30sec rest
2:00 AMRAP Strict HSPU
:30sec rest
2:00 AMRAP Kipping HSPU
Score: total reps
In these AMRAPS, we don't need unbroken reps, simply looking for total volume.
| Lori | 42 strict 22 kip Rx | strict 5'' riser (2 abmats) kip from floor | | Bailey | 32 strict 33 kip Rx | | | Blake S | 24 strict 22 kip Rx | | | Marcus | 14 strict 16 kip Rx | | | Kerop Ma | box hspu 53 | scaled | | Payton | 23 strict 35 kip | scaled | | Bryan | 21 strict 15 kip | scaled | | Spencer | 15 strict 3 kip | scaled | | Scott Ande | strict push press | scaled |
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Mon Oct 19 2020 Pausing Front Squat Complex
(Weight)
5 sets:
1 pausing front squat (3 sec in bottom)
1 front squat
60% 63% 66% 69% 72%
| Marcus | 217 Rx | | | Blake S | 198 Rx | | | Spencer | 185 Rx | | | Lori | 155 Rx | | | Bailey | 135 Rx | | | Kelila | 120 Rx | | | Scott Ande | 115 Rx | | | Kerop Ma | 105 Rx | | | Payton | 100 Rx | | | Bryan | 100 Rx | |
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Down to Earth
(Time, Rx+)
7 rounds:
200 m run
7 thrusters 115/85 95/65 75/55
7 burpee box jump overs
| Blake S | 17:50 Rx+ | | | Marcus | 18:38 Rx+ | | | Lori | 18:53 Rx | RXm 55# step ups | | Bailey | 20:19 Rx | row | | Bryan | 3 rounds | scaled | | Steve L | 14:33 | 5 rds 45# | | Payton | 19:52 | 75# | | Kelila | 20:18 | 35# vest | | Scott Ande | 21:19 | 75# step up | | Kerop Ma | 24:04 | 65# step up | | Spencer | 24:34 | 95# |
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PowerAbs Day 3
(Check In)
See video https://youtu.be/hjs49Hg985c
Complete 3 rounds of each exercise before moving on to the next.
Level 1
:30 on/:15 off
- Rotating Planks
- Sit-Up Slides
- Crossbody Mountain Climbers
- Candlestick to Sit-Up
Level 2
:30 on/ :15 off
- Rotating Planks
- V-Sit Slides
- Crossbody Mountain Climbers
- Candlestick to Jump
Planned: Wed,Aug25,2021 Wed,Aug18,2021 Wed,Aug11,2021 Wed,Aug4,2021 Fri,Oct30,2020 Mon,Oct19,2020 Tue,Oct13,2020 Wed,Oct7,2020
| Payton | Yes | | | Lori | Yes | | | Marcus | Yes | | | Spencer | Yes | | | Steve L | Yes | |
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