WOD Blog
 | Mon, Oct 26 2020 |  |
| Mon Oct 26 2020 | Mon Oct 26 2020 Row Strict HSPU Pullups | Mon Oct 26 2020 Back Squat | Fight Night | PowerAbs Day 4 |
Mon Oct 26 2020
(No Results Tracked)
2:00 bike row run
foam roll lats
banded shoulder distraction
handstand hold stretch
10 pausing air squats
couch stretch
pigeon pose
straddle stretch
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Mon Oct 26 2020 Row Strict HSPU Pullups
(Reps)
2 rounds
2:00 AMRAP
15/12 row 11/8 bike or 200m run
max strict HSPU in time remaining
Directly into:
2:00 AMRAP
50 double unders
Max strict pullups in time remaining
Rest 1:00
Score: total HSPU and total Pullups
| Lori | 38 10 Rx | RXm 5' riser | | Bailey | 27 11 Rx | | | Daniel St | 23 22 Rx | | | Marcus | 18 15 Rx | | | Kelila | 5 8 Rx | | | Payton | 20 12 | abmats | | Scott Ande | 17 10 | push press | | Kevin T | 14 6 | scaled | | Mark E | scaled 10 | scaled | | Steve L | press 10 | scaled | | Kerop Ma | 2 20 | scaled |
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Mon Oct 26 2020 Back Squat
(Weight)
Back Squat
10-8-6-4-2
10 @ 65%
8 @ 72%
6 @ 78%
4 @ 83%
2 @ 88%
| Marcus | 295 Rx | | | Daniel St | 265 Rx | | | Lori | 205 Rx | 155, 155, 175, 195, 205 | | Mark E | 185 Rx | | | Bailey | 175 Rx | | | Payton | 175 Rx | | | Kevin T | 160 Rx | | | Scott Ande | 155 Rx | | | Steve L | 155 Rx | | | Kerop Ma | 125 Rx | |
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Fight Night
(Rounds)
20:00 AMRAP
20 thrusters
20 hang power snatches
20 box jumps
20 overhead squats
15/12 row or 11/8 bike or 200m run
barbell: 75/55 65/45
Today's AMRAP workout resembles the movement patterns seen in the benchmark 'Fight Gone Bad' so the load is meant to be light
Score: rounds + reps
| Lori | 2 + 79 Rx | RXm 45# | | Bailey | 2 + 49 Rx | | | Marcus | 2 + 20 Rx | | | Daniel St | 2 + 12 Rx | | | Payton | 2 + 50 | 45# | | Kelila | 2 + 50 | 35#, vest | | Kevin T | 2 + 36 | 55# pvc | | Mark E | 2 + 10 | 85#/15 | | Scott Ande | 2 + 2 | 65# | | Kerop Ma | 1 + 92 | 45# | | Steve L | scaled | |
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PowerAbs Day 4
(Check In)
See video https://youtu.be/jr5LTFDAzHo
2 rounds
Level 1
:40 on / :20 off on each exercise
- Flutter Kicks
- Planche Press
- Tap Crunches
- Floor Thrusters with Knee Push-Up
- Hollow to Arch Roll
Level 2
1:00 on each exercise
- Flutter Kicks
- Wall Walks
- Tap Crunches
- Floor Thrusters with Push-Up
- Rolling V-Up
Planned: Thu,Aug5,2021 Mon,Oct26,2020 Tue,Oct20,2020 Wed,Oct14,2020 Thu,Oct8,2020
| Mark E | Yes | | | Marcus | Yes | | | Steve L | Yes | | | Lori | Yes | | | Payton | Yes | | | Kevin T | Yes | |
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