WODs Oct 25-31

By Coach Lisa Workout Comments Off on WODs Oct 25-31

This week…

Festivus Games: Congratulations to the Vashon teams who competed at Festivus this weekend. As you can see from the pic, we cleaned up – with first, second, and third place in the female masters division! More to come with a complete review on the event, but here are the key takeaways from the competition:

  1. The collective ages on the podium add up to over 250 years, proving yet again that age is just a number!
  2. Team TokeWell (JoJo and Irene) won third place by one rep – proving squeezing out one more rep makes all the difference.
  3. Team Katie and Lisa (Prize for lamest team name) edged out team MackelDye (Ami and Tammy) for first place by two seconds in the last event, proving every second counts!

PR Benchmark Setting: Starting on November 7 is the PR Camp series. Time to dial in your lifts to have benchmarks for the start of the new year. Sign up here.



VSX this week…

Strength: De-load week – Bench Press
Workout:  In sets
Cal Row, Tuck-Ups and Burpees

Strength: Hang Power Clean and Hang Squat Clean
Workout: For time
Bike, Hang Power Cleans and Hang Squat Cleans

Strength: De-load week – Push Jerk
Workout: AMRAP
Runs and Push Jerks

Strength: Deadlift
Benchmark workout: “The Inferno”
Double Unders, Air Squats and Deadlifts

Strength: Back Squat
Workout: EMOM
Row, Wall Sit, Hand Release Push-Ups

Benchmark workout: Rocky Horror”
Box Jumps, DB Thrusters, Pull-Ups, DB Snatches

Sunday Burn
Coaches choice



VS Power this week…

Deadlift 4×2; (90%); rest 3:00 – 4:00
5/5 SL KB RDL (tough sets)

Back Squat 5×2; (1111); rest 3:00-4:00
Upper Push: 3 Strict Presses

Bench 1-2-3-3-2-1
5 Weighted Wide Grip Pull-ups
5 Supinated Grip Bent Over Rows

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