WOD Blog
 | Fri, Jul 1 2022 |  |
| WARM UP 7-1-22 | METCON 7-1-22 | SHRED 7-1-22 | WEIGHTLIFTING 7-1-22 |
WARM UP 7-1-22
(Check In)
Shuttle Run-1 min
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2x:
20 m DB Overhead Carry R/L
5 DB High Pull
5 DB Strict Press
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Plank Shoulder Tap-20 reps
Cat-Cow-10 reps each way
YTW's-10 reps each position
Alt Scorpion-10 reps
Side Plank-20 secs R/L
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Push OR Split Jerk-5 reps
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METCON 7-1-22
(Reps, Rx+, Rx2, Rx3)
7 Min AMRAP:
7 Bar Facing Burpees
7 Shoulder to Overhead
Goal: 84+ reps (6+ rounds)
Rx+: 165/115
Rx: 135/95
Rx2: 115/75
Rx3: 75/55, sub burpees
MODWOD 1: 45/35 or DB pair (20/15), sub bodybuilders
MODWOD 2: 45/35 or DB pair (20/15), sub bodybuilder to Box
| 1st | 85 Rx2 | Kirklin Fri, Jul 1, 2022 | | 2nd | 70 Rx2 | Annalee Fri, Jul 1, 2022 | | 1st | 89 Rx | Carson Fri, Jul 1, 2022 | | 2nd | 70 Rx | Diogo S Fri, Jul 1, 2022 | | 3rd | 70 Rx2 | Bill Fri, Jul 1, 2022
Dale F Fri, Jul 1, 2022 |
| Carson | 89 Rx | | | Dale F | 70 Rx2 | | | Bill | 70 Rx2 | | | Annalee | 70 Rx2 | 5 rounds | | Kirklin | 85 Rx2 | | | Diogo S | 70 Rx | |
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SHRED 7-1-22
(Time, Rx2, Rx3)
WARM UP
Jog-200 m
Heel Walk-20 m
Toe Walk-20 m
Grapevines-20 m R/L
High Knees-20 m
Butt Kickers-20 m
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2x:
10 Goblet Squats
!0 Russian Swings
10 Hip Rotation R/L
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Spiderman w/ Thoracic Rot-5 reps R/L
Praying Pose-30 secs
Downward Dog-30 secs
METCON
3 Rounds For Time:
400 m Run
40 Kettlebell Pull Throughs
40 Kettlebell Taters
Goal: Sub 22, CAP 27
Rx: 53/35
Rx2: 35/26
Rx3: 26/20, 300 m Run
MODWOD 1: 20/15, Sub 300 m Run, 30 Kettlebell Pull Throughs, 30 Russian Swings, 30 Air Squats
MODWOD 2: 20/15, sub 200 m Run, 20 Plank Shoulder Taps, 20 Russian swings, 20 Air Squats
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WEIGHTLIFTING 7-1-22
(Weight)
PUSH OR SPLIT JERK
Work up to a heavy double. (NO pause in catch this time)
Build up in 6-8 sets starting at 70-75% of 1RM (moderate starting weight)
| 1st | 120 Rx | Kirklin Fri, Jul 1, 2022
Annalee Fri, Jul 1, 2022 | | 1st | 255 Rx | Diogo S Fri, Jul 1, 2022 | | 2nd | 245 Rx | Carson Fri, Jul 1, 2022 | | 3rd | 155 Rx | Dale F Fri, Jul 1, 2022 |
| Carson | 245 Rx | | | Dale F | 155 Rx | 95,115,135,155,135,95,120 | | Annalee | 120 Rx | Worked on form. 65,95, 115, 120, 120, 120, 105, 105, 105 | | Kirklin | 120 Rx | | | Diogo S | 255 Rx | |
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