WOD Blog
 | Mon, May 11 2020 |  |
| FULLY LOADED 200511 | PARTIALLY LOADED 200511 | UNLOADED 200511 |
FULLY LOADED 200511
(Rounds)
AMRAP 16 min.
*3 Ring Muscle-ups
*7 Over Head Squat (155/105 lb.)
*14 Deadlifts
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Trudge Workout. Rep volume per round is low for each movement to ensure a steady pace throughout the workout. Lot's of overhead mobility and strength. Deadlift is the easiest movement out of all three movements.
SCORE: As many rounds and reps as possible in 16 minutes.
GOAL: 6-7+rounds Shoulder fatigue will be the limiting factor towards the end of the workout and the OH squats will suffer the most.
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| 1st | 6 | Stacey Mon, May 11, 2020 |
| Robin N | 6+3 | jackie chan m.u. ring progression, 15BB, 85BB | | Kirsten | 6+1 | Jackie chan transitions!, 15BB, 85BB deadlifts | | Stacey | 6 | jackie chan m.u. ring progression, 85BB, 105BB | | Amaya | 5+15 | Jackie chan ring row progression thrusters+dips, 15BB, 65BB deadlift form suffered | | Tamara D | 5+10 | jackie chan m.u. ring progression, 15BB, 85BB | | Doni | 5+7 | jackie chan m.u. ring progression, 15BB, 85BB | | Kim Mu | 4+12 | jackie chan m.u. ring progression, 15BB, 105BB | | Phil | 4+2 | Jackie chan ring row progression thrusters+dips, 75BB, 95BB |
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PARTIALLY LOADED 200511
(Rounds)
AMRAP 16 min.
*7 DumbBell Man-makers (40/25 lb.)
*14 SADB OH squat (7 each side)
*14 Suitcase Deadlifts (7 each side)
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MANMAKERS: https://youtu.be/6TTSEaeqRns
SADBOHS: https://youtu.be/fa_yJa2XwXk
SuitCase DEADLIFT: https://youtu.be/eUjU3YBHe-Y
Dumbbell bonanza today. We are utilizing the whole body today, incorporating a push, pull, hinge and a squat. Both the shoulders and lower body will be tested as well, especially having to manage fatigue through those Single Arm overhead squats.
If you are unable to get the shoulder/hip/ankle range for those OH squats, sub to a Single Arm front squat instead.
SCORE: As many rounds and reps as possible in 16 minutes.
GOAL: 1:30-2min/round (7+rounds)
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UNLOADED 200511
(Rounds)
AMRAP 16 min.
*7 ‘2-fer-1’ Burpees
*14 1.25 Broomstick/PVC OH Squat
*14 Windmills – 7 each side.
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KETTLE BELL WINDMILL: https://youtu.be/6Q9oypJ4GmE
SCORE: As many rounds as possible in 16min.
GOAL: 1-1:30/round (9+rounds)
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