WOD Blog
 | Fri, Oct 23 2020 |  |
| Fri Oct 23 2020 | Fri Oct 23 2020 bike row bmu | Fri Oct 23 2020 Heavy Split Jerk | Kick Push | PowerAbs Day 2 |
Fri Oct 23 2020
(No Results Tracked)
2:00 bike row or run
banded shoulder distraction
scap shrugs then kip swing
couch stretch
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Fri Oct 23 2020 bike row bmu
(Reps)
on the 2:00 x 3 rds
10/7 bike or row
Max BMU in remaining time
Rest 2:00
10/7 bike or row
Max BMU in remaining time
Score: Total BMU's
| Kevin M | 20 Rx | BMU | | Bailey | 16 Rx | bmu | | Kelila | 75 | bent over rows | | Payton | 35 | band pullups | | Kerop Ma | 20 | pullups | | Scott Ande | 18 | C2B | | Lori | combo of band bmu and burpee c2b | scaled |
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Fri Oct 23 2020 Heavy Split Jerk
(Weight)
8:00 on clock
Build to a heavy single split jerk in the 8:00 window
A 'heavy single' should be one that is around 85-90% of your 1 RM split jerk.
Especially after a conditioning piece, this is not going for a max
| Marcus | 225 Rx | | | Kevin M | 195 Rx | | | Lori | 150 Rx | | | Bailey | 135 Rx | | | Spencer | 135 Rx | | | Scott Ande | 115 Rx | | | Kelila | 110 Rx | | | Payton | 95 Rx | | | Steve L | 95 Rx | | | Kerop Ma | 85 Rx | |
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Kick Push
(Rounds)
12:00 ascending ladder
3 push press 115/85 95/65
3 toes to bar
3 cal bike or row
* climb by 3 reps every round
Score: rounds + reps
| Lori | 5 rd + 36 reps Rx | RXm 65# assault bike finished 15s then 18 pp + 16t2b | | Bailey | 5 rd + 22 reps Rx | | | Spencer | 4 rd + 40 reps Rx | | | Marcus | 3 rds Rx | had to leave early | | Kelila | 5 rd + 15 reps | 65# GHD | | Scott Ande | 4 rd + 30 reps | 95# knee ups | | Kerop Ma | 4 rd + 30 reps | 65# knee ups | | Payton | 4 rd + 30 reps | 50# | | Kevin M | 4 rd + 27 reps | 95# |
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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
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