WOD Blog
 | Tue, Oct 27 2020 |  |
| Tues Oct 27 2020 | Tues Oct 27 2020 3 position squat clean | Tues Oct 27 2020 Clean Battery | Finish Line | PowerAbs Day 5 |
Tues Oct 27 2020
(No Results Tracked)
2:00 bike row run
banded tricep stretch
laying front rack stretch
wrist stretch
banded hamstring stretch
spiderman stretch
hollow rocks
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Tues Oct 27 2020 3 position squat clean
(Weight)
Warmup with Coach
5 Muscle Cleans
5 Power Cleans
5 Front Squats
5 Tall Cleans
3 position squat clean (floor, hang, high hang)
see link: https://www.youtube.com/watch?v=x3cOxXOYbwA
2 Sets @ 65% 1RM Clean
2 Sets @ 70%
2 Sets @ 75%
1 Set @ 80-85%
| Marcus | 205 Rx | | | Blake S | 195 Rx | | | Daniel St | 185 Rx | | | Daniel E | 155 Rx | | | Kevin M | 140 Rx | | | Lori | 130 Rx | | | Brenna | 130 Rx | | | Bailey | 125 Rx | | | Scott Ande | 115 Rx | | | Mark E | 115 Rx | | | Steve L | 115 Rx | | | Payton | 85 Rx | |
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Finish Line
(Time)
For time:
21 - 15 - 9
Power Cleans 135/95 115/85
Barbell Facing Burpees
Directly into:
800m run or 1000m row or 50/35 cal bike
| Blake S | 6:27 Rx | +800m run 10:49 | | Brenna | 7:20 Rx | +800m run 11:00 | | Marcus | 7:24 Rx | +800m bike 11:20 | | Daniel E | 7:47 Rx | +800m run 12:20 | | Bailey | 8:06 Rx | | | Lori | 8:36 Rx | RXm 85# +800m run 13:21 | | Kevin M | 8:46 Rx | | | Daniel St | 8:50 Rx | | | Scott Ande | 9:08 | 115# | | Payton | 9:25 | 85# +800m run 13:45 | | Mark E | 11:12 | 95# +800m row 16:45 |
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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
| Daniel St | Yes | | | Kevin M | Yes | | | Bailey | Yes | | | Mark E | Yes | | | Steve L | Yes | | | Lori | Yes | | | Brenna | Yes | | | Payton | Yes | | | Marcus | Yes | |
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