WOD Blog
 | Mon, Jun 27 2022 |  |
 | Happy Birthday: Jennifer D |
 | Welcome: Annalee |
| WARM UP 6-27-22 | WEIGHTLIFTING 6-27-22 | OPEN WOD 11.1 | SHRED 6-27-22 |
WARM UP 6-27-22 (Check In) 45 secs ON/15 OFF x 10 minutes Jump Rope Inchworms Into Upward Dog PVC Passthrough Jump Rope Standing YTW's Alt Scorpion Air Squat Behind the Neck PVC Press PVC Good Morning Downward Dog ----- w/ PVC Hang Snatch (above knee)-3 reps Snatch (from mid shin)-3 reps
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WEIGHTLIFTING 6-27-22 (Weight) MAX OUT NEXT WEEK TWO POSITION SNATCH 1 Rep Hang 1 Rep Ground *6-8 working sets above 70% of 1RM. This does not need to be performed as a complex you can reset for your rep on the ground.
| 1st | 75 Rx | Annalee Mon, Jun 27, 2022 | | 2nd | 70 Rx | Kaelin Mon, Jun 27, 2022 | | 1st | 215 Rx | Carson Mon, Jun 27, 2022 | | 2nd | 155 Rx | Diogo S Mon, Jun 27, 2022 | | 3rd | 145 Rx | Derek N Mon, Jun 27, 2022 Scott B Mon, Jun 27, 2022 |
| Scott B | 145 Rx | | | Kylan | 110 Rx | | | Derek N | 145 Rx | | | Annalee | 75 Rx | Lots of reps. Worked on form. First day back. | | Diogo S | 155 Rx | | | Carson | 215 Rx | | | Luis Ma | 115 Rx | | | Kaelin | 70 Rx | |
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OPEN WOD 11.1 (Reps, Rx2, Rx3) 10 Min AMRAP: 30 Double Unders 15 Powersnatch Goal: 270+ reps (6+ rounds) Rx: 75/55 Rx2: Sub 50 Singles, 75/55 Rx3: Sub 30 Singles, 45/35 MODWOD 1: Sub 30 Plate Taps, 25/15 or 20/15 DB MODWOD 2: Sub 30 Plate Taps, 25/15 or 15/12 DB
| 1st | 245 Rx | Marnae Mon, Jun 27, 2022 | | 2nd | 225 Rx2 | Annalee Mon, Jun 27, 2022 | | 3rd | 171 Rx3 | Kaelin Mon, Jun 27, 2022 | | 1st | 305 Rx | Carson Mon, Jun 27, 2022 | | 2nd | 295 Rx | Derek N Mon, Jun 27, 2022 | | 3rd | 213 Rx | Diogo S Mon, Jun 27, 2022 |
| Scott B | 254 Rx2 | | | Kylan | 280 Rx2 | | | Annalee | 225 Rx2 | 5 rounds | | Vince | 104 Rx2 | 35# Db. | | Derek N | 295 Rx | | | Diogo S | 213 Rx | | | Colby | 255 Rx2 | | | Carson | 305 Rx | | | Luis Ma | 260 Rx2 | | | Marnae | 245 Rx | | | Kaelin | 171 Rx3 | |
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SHRED 6-27-22 (Reps, Rx2, Rx3) WARM UP: 45 ON/15 OFF x 10 minutes Plate to Overhead Bodybuilders 100 m Run Plate Press Plate Rotation (20 secs R/L) 100 m Run Inchworm Into Upward Dog Alt Scorpion Thumbs Up/Breaststrokes (20 secs each) Downward Dog Foot Tap METCON: 5 min AMRAP: 50/40 Calorie Ski MAX Alt DB Snatches REST 2 minutes 5 min AMRAP: 50/40 Calorie Assault Bike MAX Burpees REST 2 minutes 5 min AMRAP: 60/50 Calorie Row MAX Sit Ups (no anchor) REST 2 minutes 5 min AMRAP: 600 m Run MAX Single Arm DB STO (switch as desired) Rx: 50/35 Rx2: 35/25 Rx3: 25/20 MODWOD 1: 20/15, 30/25 Calorie Ski and Assault Bike, 40/30 Calorie Row, 400 m Run MODWOD 2: 15/12, 25/20 Calorie Ski and Bike, 40/30 Calorie Row, 200 m Run
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