WOD Blog
 | Mon, Jul 25 2022 |  |
| WARM UP 7-25-22 | METCON | WEIGHTLIFTING 7-25-22 | SHRED 7-25-22 |
WARM UP 7-25-22
(Check In)
30 ON/15 OFF x 2
Clean Grip Deadlift
Strict Press
Air Squat
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Hip Rotation-20 reps R/L
Swimmers-10 reps
Spiderman + Thoracic Rot-5 reps R/L
Glute Bridges-10 reps
Praying Pose-30 secs
Downward Dog-30 secs
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Powerclean-3 reps
Push OR Split Jerk-3 reps
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Warm up TTB before metcon!
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METCON
(Time, Rx+, Rx2, Rx3)
FOR TIME:
80 Wall Ball
60 Toes to Bar
40 Powerclean
Goal: Sub 12, CAP 16
Rx+: 20#/10'-14#/9', 135/95
Rx: 20#/10'-14#/9', 115/75
Rx2: 14#/10'-10#/9' Sub Hanging Leg Raises, 95/65
Rx3: 14#/10'-10#/8', Sub KTC, 75/55
MODWOD 1: 10#/8'-6#/8', Sub Lying Toes to Bar, 45/35 or DB pair 20/15
MODWOD 2: Same as MODWOD 1 but sub 70/50/30 on rep scheme
| 1st | 16:20 Rx | Kirklin Mon, Jul 25, 2022 | | 2nd | 13:16 Rx3 | Sandra D Mon, Jul 25, 2022 | | 1st | 235 Rx | Todd N Mon, Jul 25, 2022 | | 2nd | 10:56 Rx2 | Dale F Mon, Jul 25, 2022 | | 3rd | 11:50 Rx2 | Colby Mon, Jul 25, 2022 |
| Dale F | 10:56 Rx2 | | | Kirklin | 16:20 Rx | | | Sandra D | 13:16 Rx3 | | | Mitch | 14:40 Rx2 | | | Colby | 11:50 Rx2 | | | Scott B | 15:25 Rx2 | | | Todd N | 235 Rx | |
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WEIGHTLIFTING 7-25-22
(Weight)
Clean and Jerk
Work up to a heavy double! 6-8 working sets above 75% of 1RM! Stick with same style as previous weeks. RESET each rep.
| 1st | 120 Rx | Kirklin Mon, Jul 25, 2022 | | 2nd | 95 Rx | Sandra D Mon, Jul 25, 2022 | | 1st | 205 Rx | Scott B Mon, Jul 25, 2022 | | 2nd | 195 Rx | Luis Ma Mon, Jul 25, 2022 | | 3rd | 175 Rx | Dale F Mon, Jul 25, 2022 |
| Kylan | 145 Rx | | | Kirklin | 120 Rx | | | Dale F | 175 Rx | 95,115,135,155,165,175,155,135 | | Sandra D | 95 Rx | | | Luis Ma | 195 Rx | | | Scott B | 205 Rx | |
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SHRED 7-25-22
(Reps, Rx2, Rx3)
WARM UP:
30 ON/15 OFF x 2:
Step Over
Jump Rope
1 Inchworm+4 shoulder tap
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Swimmers-10 reps
Alt Scorpion-10 reps
Spiderman + Thor Rotation-5 reps R/L
Glute Bridge-10 reps
Downward Dog Foot Tap-10 reps
METCON
15 minute Timer:
Row for MAX calories
*At minutes 0, 5, and 10 perform:
15 Box Overs
15 Toes to Bar
REST 3 minutes
15 minute Timer:
Ski for MAX calories:
At minutes 0, 5, and 10 perform:
15 Burpee Deadlift
50 Double Unders
*If class is larger than 8 people can use C2 bikes as well for ski erg.
Rx: 24''/20'', 50/35 pair
Rx2: 24''/20'' step overs allowed, 40-45/30# pair, Sub 100 singles, Hanging Leg Raises
Rx3: 20''/16'', step overs allowed, 35/25 pair, 50 singles, Knees to Chest
MODWOD 1: 20''/16'', step overs allowed, 25/20 bodybuilder+deadlift, Lying Toes to Bar, Sub 12 reps, 40 singles
MODWOD 2: Sub 12 Plate Stepovers, 12 Lying Toes to Bar, 12 bodybuilder to box, 40 plate taps
| Vince | 162 Rx | 100# Barbell for DL, no rest because we were late |
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