WOD Blog
 | Wed, Jul 13 2022 |  |
| WARM UP 7-13-22 | METCON 7-13-22 | WEIGHTLIFTING 7-13-22 |
WARM UP 7-13-22
(Check In)
45 Secs ON/15 OFF x 10 minutes
Reverse BW Lunge
Good Morning
Hip Rotation (20 secs R/L)
Air Squat
Spiderman to Hammy R
Spiderman to Hammy L
Strict Press w/ Pause at Top
YTW's-switch every few reps
Deadlift
Handstand Hold
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Begin weightlifting
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METCON 7-13-22
(Reps, Rx+, Rx2, Rx3)
10 min AMRAP:
1 Wall Walk
5 Deadlift
10 Goblet Squats
Goal: 120+ Reps (7.5 rounds)
Rx+: Sub 10 m Handstand Walk, 275/185, 50/35
Rx: 275/185, 50/35
Rx2: Partial Wall Walk, 225/155, 35/25
Rx3: 10 m Bear Crawl (alt b/t forward and backward), 185/125, 25/20
MODWOD 1: 10 m Bear Crawl (alt b/t forward and backward), 135/95, 20/15
MODWOD 2: Sub 12 Plank Shoulder Tap (or incline plank shoulder tap), 115/75, Air Squat
| 1st | 112 Rx2 | Annalee Wed, Jul 13, 2022 | | 2nd | 3 Rx3 | Lynne Wed, Jul 13, 2022 | | 1st | 97 Rx | Bill Wed, Jul 13, 2022 | | 2nd | 82 Rx | Diogo S Wed, Jul 13, 2022 | | 3rd | 128 Rx2 | Colby Wed, Jul 13, 2022 |
| Lynne | 3 Rx3 | | | Derek N | 112 Rx2 | Rx with 225 DL | | Bill | 97 Rx | | | Diogo S | 82 Rx | | | Dale F | 97 Rx2 | | | Keith C | 80 Rx3 | | | Colby | 128 Rx2 | | | Annalee | 112 Rx2 | Bear crawls |
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WEIGHTLIFTING 7-13-22
(Check In)
20 Minutes
A1. Back Rack Reverse Lunge-16-16-16-16 (8 R/L)
A2. Ab Roll Out-8-12 reps
REST 2 minutes
Start around 40% of best back squat and build up. Adjust weight as needed this first week to work on stability.
| Dale F | Yes | 45, 135, 145, 155, 165 | | Annalee | Yes | 35, 65, 85, 95, 105, |
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