WOD Blog
 | Fri, Jul 8 2022 |  |
 | Happy Birthday: Josh P |
| WARM UP 7-8-22 | METCON 7-8-22 | WEIGHTLIFTING | SHRED 7-8-22 |
WARM UP 7-8-22
(Check In)
2x:
Plate Overhead Carry-40 m
Plate Squat-10 reps
Plate Press-10 reps
Plate Rotation-5 reps R/L
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Standing YTW's-10 reps each
Spiderman w/ Thoracic Rot-5 reps R/L
Side Plank-20 secs R/L
Reverse Shoulders-30 secs
Praying Pose to Hammy-30 secs each
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Strict Press-5 reps
Push OR Split Jerk-5 reps
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METCON 7-8-22
(Time, Rx+, Rx2, Rx3)
3 Rounds For Time:
20 Overhead Squats
20 Pull Ups
Goal: Sub 8, CAP 12
Rx+: 95/65, CTB Pull Ups
Rx: 75/55
Rx2: 45/35, Jumping CTB Pull Ups
Rx3: 25/15 OR Sub Front Squat 65/45, Jumping Pull Ups
MODWOD 1: PVC OHS or Goblet Squat (20/15), Ring Rows
MODWOD 2: PVC OHS or Goblet Squat (15/12), Ring Rows
| 1st | 11:43 Rx | Marnae Fri, Jul 8, 2022 | | 2nd | 7:39 Rx2 | Katheryn Fri, Jul 8, 2022 | | 3rd | 9:03 Rx2 | Annalee Fri, Jul 8, 2022 | | 1st | 5:40 Rx | Carson Fri, Jul 8, 2022 | | 2nd | 11:40 Rx | Diogo S Fri, Jul 8, 2022 | | 3rd | 6:03 Rx2 | Kylan Fri, Jul 8, 2022 |
| Annalee | 9:03 Rx2 | Work on form | | Marnae | 11:43 Rx | | | Kylan | 6:03 Rx2 | | | Katheryn | 7:39 Rx2 | | | Colby | 6:40 Rx2 | 65lbs | | Dale F | 10:26 Rx2 | | | Diogo S | 11:40 Rx | | | Carson | 5:40 Rx | |
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WEIGHTLIFTING
(Weight)
Push or Split Jerk
Find a heavy single!
*Make even jumps in warm up attempts focusing on speed and getting under the bar. If going for a new max, don't repeat your old max, try 90-95% and then 101-105%!
| 1st | 145 Rx | Annalee Fri, Jul 8, 2022 | | 2nd | 120 Rx | Katheryn Fri, Jul 8, 2022 | | 3rd | 115 Rx | Marnae Fri, Jul 8, 2022 | | 1st | 275 Rx | Diogo S Fri, Jul 8, 2022 | | 2nd | 185 Rx | Luis Ma Fri, Jul 8, 2022
Colby Fri, Jul 8, 2022 | | 3rd | 160 Rx | Dale F Fri, Jul 8, 2022
Kylan Fri, Jul 8, 2022 |
| Annalee | 145 Rx | 65, 95, 115, 125, 135, 140, 145, | | Marnae | 115 Rx | | | Kylan | 160 Rx | | | Katheryn | 120 Rx | | | Dale F | 160 Rx | Split PR | | Colby | 185 Rx | | | Diogo S | 275 Rx | | | Luis Ma | 185 Rx | |
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SHRED 7-8-22
(Reps, Rx2, Rx3)
WARM UP
2x:
Plate Overhead Carry-40 m
Plate Press-10 reps
Plate Row-10 reps
Scap Push Up-10 reps
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Standing YTW's-10 reps each
Inchworm + Upward Dog-3 reps
Push Up Plank-30 secs
Reverse Shoulders-30 secs
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Scap Pull-10 reps
Strict OR Jump to Strict Pull Up-3 reps
Arch Hollow-10 reps
UPPER STRENGTH WORK
15 Minutes
4-5 Sets:
10 Seated Arnold Press
10 Dumbbell Row each side
REST 1 minute
METCON
18 Min AMRAP:
10 Pull Ups
10 Push Ups
10 Renegade Rows (5 R/L)
10 Burpees
10 Toes to Bar
10 Dumbbell STO (pair)
Goal: 4+ Rounds (240+ reps)
Rx: 50/35 pair
Rx2: Sub Ring Rows, Incline Push Ups, 35/25 pair, Hanging Leg Raises
Rx3: Sub Ring Rows, Incline Push Ups, 25/20 pair, KTC
MODWOD 1: Sub Ring Rows, Incline Push Ups, 20/15 pair (gorilla row), Lying Toes to Bar, Bodybuilders
MODWOD 2 :Sub Ring Rows, Incline Push Ups, 15/12 pair (gorilla row), Lying Toes to Bar, Bodybuilder to Box
| Vince | 259 Rx2 | Pull ups, reg push ups, TTB | | Cherise | 254 Rx2 | |
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