WOD Blog
 | Fri, Jul 29 2022 |  |
| METCON 7-29-22 | WARM UP 7-29-22 | WEIGHTLIFTING 7-29-22 | SHRED 7-29-22 |
METCON 7-29-22
(Time, Rx+, Rx2, Rx3)
3 Rounds For Time:
20 Pull Ups
10 Clean and Jerk
Goal: Sub 9, CAP 12
Rx+: Sub CTB Pull Up 135/95
Rx: 135/95
Rx2: Sub Jumping CTB Pull Up, 115/75
Rx3: Sub Jumping Pull Up, 75/55
MODWOD 1: Sub Ring Rows, 45/35 or DB pair 20/15
MODWOD 2: Sub 15 Ring Rows, 45/35 or DB pair 20/15
| 1st | 7:52 Rx2 | Cherise Fri, Jul 29, 2022 | | 2nd | 7:14 Rx3 | Annalee Fri, Jul 29, 2022 | | 1st | 7:08 Rx | Carson Fri, Jul 29, 2022 | | 2nd | 8:16 Rx | Derek N Fri, Jul 29, 2022 | | 3rd | 8:25 Rx2 | Dale F Fri, Jul 29, 2022 |
| Colby | 8:35 Rx2 | | | Annalee | 7:14 Rx3 | 75lb C&J, 15 Ring rows | | Derek N | 8:16 Rx | | | Cherise | 7:52 Rx2 | | | Dale F | 8:25 Rx2 | | | Scott B | 6:17 Rx3 | | | Carson | 7:08 Rx | |
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WARM UP 7-29-22
(Check In)
2x:
40 m Plate OH Carry
10 Plate Row
10 Plate Press
5 Plate Rot R/L
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Inchworm + Upward Dog-3 reps
Hip Rotation-20 reps R/L
Thumbs Up-10 reps
Breaststrokes-10 reps
Alt Scorpion-10 reps
Table Tops-5 reps
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Supinated Hang-30 secs
Ring or Matador Support Hold-10 secs
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WEIGHTLIFTING 7-29-22
(Weight)
4-5 sets:
3 Strict Press
3 Weighted Strict Pull Ups
3 Weighted Ring Dips
6-8 Supinated Barbell Row
REST 2 minutes
Start your strict press, barbell row where you ended last week! Build up as tolerated. Ring dips can be modified by:
*Foot Supported
*Negatives
*Matador Dip
*Band Assisted Matador Dip
*Push Ups
*Band Assisted Push Up
*Incline Push Up
| Annalee | 85 Rx | Strict- 65, 85, 75, Row- 65,95,105 | | Derek N | 115 Rx | | | Dale F | 125 Rx | 75,95,115,120,125 | | Shane | 185 Rx | |
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SHRED 7-29-22
(Reps, Rx2, Rx3)
WARM UP
Jog-150 m
Straight Leg Kick-20 m
Walking Hip Rotation-20 m
Heel Walk-20 m
Toe Walk-20 m
High Knees-20 m
Butt Kickers-20 m
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Hip Rotation-20 reps R/L
Frog Pose-30 secs
Alt Scorpion-10 reps
Supine Leg Swings-10 reps
Glute Bridges-15 reps
Downward Dog-30 secs
METCON
27 minute AMRAP:
200 m Run
10 Deadlift (heavier side)
15 Sit Up (no anchor)
20 m Sled Push (Count as 20 reps)
10/7 Calorie Assault Bike
REST 2 minutes
*You are meant to hold an AGGRESSIVE pace each round!!
Goal: 5+ rounds
Rx: 70/50 pair OR 185/125, 90/70 sled
Rx2: 50/35 pair OR 165/115, 90/70 sled
Rx3: 35/25 pair OR 135/95, 70/50 sled
MODWOD 1: 25/20 pair OR 115/75, 70/50 sled, anchored sit up
MODWOD 2: Same as MODWOD 1 today
| Vince | 295 Rx3 | 135# bar deadlift. all else RX |
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