WOD Blog
 | Fri, Jun 24 2022 |  |
 | Welcome: Emilee M & Leslie |
| WARM UP 6-24-22 | WEIGHTLIFTING 6-24-22 | METCON 6-24-22 | SHRED 6-24-22 |
WARM UP 6-24-22
(Check In)
30 ON/15 OFF x 2:
Strict Press
Split Squat R
Split Squat L
Bear Crawl Shoulder Tap
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Standing YTW's-10 reps each
Hip Rotation-20 reps R/L
Samson Stretch-30 secs R/L
Praying Pose to Hammy-30 secs each
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Clean Grip Deadlift-5 reps
Powerclean-3 reps
Push Jerk-3 reps
Split Jerk-3 reps
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Warm up pull ups before metcon
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WEIGHTLIFTING 6-24-22
(Weight)
Pause Push or Split Jerk
Work up to a heavy DOUBLE pausing in the receiving position.
If you are new to split jerk either:
Go heavy on push jerk and practice light split jerks between sets.
Stay light on split jerk practice to establish proper footwork and mechanics.
| 1st | 125 Rx | Emilee M Fri, Jun 24, 2022
Kirklin Fri, Jun 24, 2022 | | 1st | 215 Rx | Grant H Fri, Jun 24, 2022 | | 2nd | 165 Rx | Derek N Fri, Jun 24, 2022 | | 3rd | 150 Rx | Luis Ma Fri, Jun 24, 2022 |
| Kylan | 145 Rx | | | Kirklin | 125 Rx | | | Derek N | 165 Rx | | | Luis Ma | 150 Rx | | | Emilee M | 125 Rx | | | Grant H | 215 Rx | |
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METCON 6-24-22
(Time, Rx+, Rx2, Rx3)
3 Rounds For Time:
32 Wall Ball
16 Pull Ups
8 Clean and Jerk
Goal: Sub 11, CAP 16
Rx+: 20#/10'-14#/9', Sub CTB Pull Up, 165/115
Rx: 20#/10'-14#/9', 135/95
Rx2: 14#/10'-10#/9', 115/75, Sub Jumping CTB Pull Up
Rx3: 14#/10'-10#/9', 95/65, Sub Jumping Pull Ups
MODWOD 1: 10#/8'-6#/8', 45/35 or DB pair, sub Ring Rows
MODWOD 2: Sub Push Balls 10#/8'-6#/8', 45/35 or DB pair, sub Ring Rows
| Derek N | 12:30 Rx | | | Luis Ma | DNF Rx | 2 rounds + 4 PU | | Grant H | 12:00 Rx | | | Colby | 13:30 Rx2 | |
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SHRED 6-24-22
(Reps, Rx2, Rx3)
WARM UP
45 ON/15 OFF x 6 minutes
100 m Run (rest with time remaining)
Plank Shoulder Taps
Air Squats
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Half Kneeling Adductor Stretch-10 R/L
Samson Stretch-30 secs R/L
Side Plank-20 secs R/L
Reverse Shoulders-30 secs
Downward Dog-30 secs
METCON
24 min AMRAP:
12 Dumbbell Bench Press
100 m Run (count as 12 reps)
12 Dumbbell Front Squat
100 m Farmers Carry (count as 24 reps)
24 Push Up
100 m Run
24 Air Squat
100 m Farmers Carry
Rx: 50/35 pair
Rx2: 35/25 pair, sub incline push ups
Rx3: 25/20 pair, sub incline push ups
MODWOD 1: 20/15 pair, sub incline push ups
MODWOD 2: 15/12 pair, sub incline push ups, 80 m distances, 16 incline push ups, 16 air squats
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