WOD Blog
 | Wed, Oct 21 2020 |  |
| Wed Oct 21 2020 | Wed Oct 21 2020 Bike Row bar facing burpees | Wed Oct 21 2020 Snatch Technique | Middle Management | PowerAbs Day 5 |
Wed Oct 21 2020
(No Results Tracked)
2:00 bike row or run
couch stretch
banded shoulder distraction
pigeon pose
barbell warmup (on board)
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Wed Oct 21 2020 Bike Row bar facing burpees
(Time)
For time:
21-15-9
bike or row
bar facing burpees
* repeat workout from last week Wed Oct 14
| Daniel E | 5:26 Rx | bike | | Bailey | 6:36 Rx | row | | Brenna | 7:37 Rx | row | | Payton | 7:55 Rx | row | | Keira | 8:42 Rx | row | | Steve L | 8:47 Rx | bike | | Spencer | 8:58 Rx | row | | Lori | 8:59 Rx | bike | | Mark E | 9:55 Rx | row | | Scott Ande | 7:27 | Row, 65# | | Kerop Ma | 9:25 | Bike, 45# |
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Wed Oct 21 2020 Snatch Technique
(Weight)
on the 2:00 x 5 sets
3 snatch grip push jerks
3 overhead squats
3 snatch balances
50% 55% 60% 60% 60%
This lighter weight technique complex will work on an aggressive shoulder punch, balance in the receiving position, and getting comfortable in the bottom of the snatch
The 9 reps don't need to be unbroken
Can take barbell from the rack
| Daniel E | 85 Rx | | | Scott Ande | 65 Rx | | | Lori | 65 Rx | | | Brenna | 65 Rx | | | Spencer | 55 Rx | | | Kerop Ma | 45 Rx | | | Payton | 45 Rx | | | Steve L | 35 Rx | |
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Middle Management
(Time)
For time:
40/30 row or 30/21 bike or 400m run
20 squat snatches 115/85 95/65
40/30 row or 30/21 bike or 400m run
Today's WOD wll dial in the higher skilled squat snatch.
The shorter cardio and weighlifting workout is designed to take between 6 - 10 minutes.
| Marcus | 6:23 Rx | | | Lori | 7:37 Rx | RXm 65# row | | Brenna | 9:55 Rx | | | Bailey | 7:50 | 75# | | Keira | 8:12 | 35# | | Spencer | 8:35 | 85# | | Mark E | 8:40 | 15# | | Daniel E | 9:29 | 95# | | Scott Ande | 9:41 | 65# | | Kerop Ma | 10:26 | 45# | | Payton | 10:53 | 35# |
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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
| Payton | Yes | | | Mark E | Yes | | | Steve L | Yes | | | Lori | Yes | | | Spencer | Yes | |
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