WOD Blog
 | Wed, Jun 29 2022 |  |
| WARM UP 6-29-22 | WEIGHTLIFTING 6-29-22 | METCON 6-29-22 |
WARM UP 6-29-22 (Check In) Shuttle Run-2 minutes ----- 30 ON/15 OFF x 2 Plate Thruster Jane Fonda's (15 secs R/L) Cat-Cow ----- Thumbs Up-10 reps Breaststrokes-10 reps Frog Pose-30 secs Praying Pose-30 secs Hammy Stretch-30 secs ------ Front Squat-5 reps Back Squat-5 reps ------ Explain weightlifting
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WEIGHTLIFTING 6-29-22 (Weight) 20 Minutes Work up to a heavy PAUSE front squat single. (2 count pause). Once you find your heavy front squat, transition to finding a heavy PAUSE back squat single (2 count pause). Score as your heaviest PAUSE front squat+your heaviest PAUSE back squat added together!
| 1st | 410 Rx | Annalee Wed, Jun 29, 2022 | | 2nd | 350 Rx | Kirklin Wed, Jun 29, 2022 | | 3rd | 280 Rx | Kaelin Wed, Jun 29, 2022 | | 1st | 640 Rx | Diogo S Wed, Jun 29, 2022 | | 2nd | 510 Rx | Colby Wed, Jun 29, 2022 | | 3rd | 500 Rx | Luis Ma Wed, Jun 29, 2022 |
| Derek N | 480 Rx | | | Annalee | 410 Rx | FS 105, 155, 185, BS 105, 175, 225, | | Aryn | 210 Rx | | | Diogo S | 640 Rx | | | Colby | 510 Rx | | | Kylan | 430 Rx | 205 front, 225 back | | Kaelin | 280 Rx | FS 125, BS 155 | | Luis Ma | 500 Rx | FS: 225. BS: 275 | | Kirklin | 350 Rx | FS 165 BS 185 |
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METCON 6-29-22 (Time, Rx+, Rx2, Rx3) 3 Rounds For Time: 400 m Run 21 Thrusters Goal: Sub 11, CAP 15 Rx+: Click this if you finish sub 9. 95/65 Rx: 95/65 Rx2: 75/55 Rx3: 65/45 MODWOD 1: 45/35 or 20/15 DB pair, 300 m Run MODWOD 2: 35/25 or 15/12 DB pair, 200 m Run
| 1st | 11:35 Rx | Emily M Wed, Jun 29, 2022 | | 2nd | 15:00 Rx2 | Annalee Wed, Jun 29, 2022 | | 3rd | 14:20 Rx3 | Kaelin Wed, Jun 29, 2022 | | 1st | 13:12 Rx | Grant H Wed, Jun 29, 2022 | | 2nd | 14:57 Rx | Diogo S Wed, Jun 29, 2022 | | 3rd | 10:18 Rx2 | Derek N Wed, Jun 29, 2022 |
| Derek N | 10:18 Rx2 | | | Annalee | 15:00 Rx2 | HOT! 🥵 | | Diogo S | 14:57 Rx | | | Emily M | 11:35 Rx | | | Colby | 12:30 Rx2 | | | Grant H | 13:12 Rx | | | Kaelin | 14:20 Rx3 | | | Keith C | 12:40 Rx3 | | | Luis Ma | 14:53 Rx2 | |
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