WOD Blog
 | Tue, Jul 5 2022 |  |
| WARM UP 7-5-22 | WEIGHTLIFTING 7-5-22 | METCON 7-5-22 | SHRED 7-5-22 | Other Results |
WARM UP 7-5-22
(Check In)
Shuttle Run-2 minutes
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2x:
10 PVC Passthrough
3 Inchworm + Upward Dog
10 Air Squats
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10 Standing YTW's
5 Spiderman w/ Thoracic Rot R/L
10 PVC Sotts Press or Behind the Neck Press
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Burgener Warm Up- (from power position)-5 reps each
Down and Up (jump and shrug)
Elbows High and Outside
Muscle Snatch
Snatch Land
Overhead Squat
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WEIGHTLIFTING 7-5-22
(Weight)
20 Minutes:
Work up to heavy snatch single! (power or squat)
Make even jumps in warm ups focusing on technique and speed.
**Don't repeat your old max but it's recommended that you make conservative jumps when going for new PR's!
| Scott B | 155 Rx | | | Dale F | 145 Rx | 45,65,95,115,135,145(fail), 140, 145, 150. (Fail), 135 | | Diogo S | 165 Rx | | | Annalee | 95 Rx | 55,75,95 -lots of practicing form | | Keith C | 95 Rx | | | Luis Ma | 115 Rx | Squat snatch | | Colby | 150 Rx | |
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METCON 7-5-22
(Time, Rx+, Rx2, Rx3)
For Time:
100 Alt DB Snatch
*EMOM 6 lateral burpee over DB
At 3-2-1 go start with burpees
Goal: Sub 9, CAP 15
Rx+: 60/40
Rx: 50/35
Rx2: 35/25
Rx3: 25/20, sub 4 regular burpees
MODWOD 1: 20/15, sub 4 bodybuilders
MODWOD 2:, 80 snatches, 15/12 Sub 4 bodybuilder to Box
| Dale F | 9:42 Rx2 | | | Annalee | 10:11 Rx2 | Second half switched to 6 body builders | | Keith C | 8:45 Rx3 | | | Luis Ma | 10 Rx2 | 4 burpees, 35 db | | Colby | 8:59 Rx2 | |
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SHRED 7-5-22
(Reps, Rx2, Rx3)
2x:
100 m Run
Plate OH Carry-40 m
Plate to Overhead-10 reps
Horizontal Plate Press-10 reps
Plate Rotation-10 reps R/L
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Inchworm + Upward Dog-3 reps
YTW's-10 reps each
Alt Scorpion-10 reps
Spiderman + Thoracic Rot-5 reps R/L
Downward Dog w/ Calf Stretch-45 secs
METCON
90 secs ON/30 secs OFF x 3 sets (30 minutes)
150 m Run
MAX Calorie Ski (set up near door)
150 m Run
MAX Burpees
150 m Run
MAX Dumbbell Hang Clean
150 m Run
MAX Dumbbell Bench Press
150 m Run
MAX Alt DB Snatch
Goal: 150+ Reps
Rx: 50/35 pair
Rx2: 35/25 pair
Rx3: 25/20 pair
MODWOD 1: Sub 100 m Run, 20/15 pair, bodybuilders
MODWOD 2: Sub 100 m Run, 15/12 pair, bodybuilder to Box
| Vince | 214 Rx2 | Used a 75# bar for bench and cleans | | Marnae | 218 Rx2 | 30# snatch & cleans, 20# bench |
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