WOD Blog
 | Wed, Aug 3 2022 |  |
| WARM UP 8-3-22 | WEIGHTLIFTING 8-3-22 | METCON 8-3-22 |
WARM UP 8-3-22
(Check In)
Step Ups-2 minutes
----
30 ON/15 OFF x 2:
Air Squat
Barbell Deadlift
Reverse Lunges (no weight)
Glute Bridges
----
Jane Fonda-10 reps R/L
Donkey Kick-10 reps R/L
Spiderman to Hammy-30 secs R/L
Praying Pose to Hammy-30 secs each
----
Barbell Reverse Lunge-10 reps (5 R/L)
|
WEIGHTLIFTING 8-3-22
(Weight)
A1. Back Rack Reverse Lunge-12-12-12-12
A2. Hollow Hold-4x30 seconds
*Start at 85-90% of where you finished last week and build up ideally completing at least two sets heavier than last week.
| 1st | 195 Rx | Annalee Wed, Aug 3, 2022 | | 2nd | 120 Rx | Marnae Wed, Aug 3, 2022 | | 1st | 175 Rx | Shane Wed, Aug 3, 2022
Diogo S Wed, Aug 3, 2022 | | 2nd | 145 Rx | Luis Ma Wed, Aug 3, 2022 |
| Marnae | 120 Rx | | | Diogo S | 175 Rx | | | Annalee | 195 Rx | 4 Back squats- 105, 155, 195, 225, 195 | | Shane | 175 Rx | | | Luis Ma | 145 Rx | |
|
METCON 8-3-22
(Weight, Rx2, Rx3)
14 Minute Timer:
Buy In:
80 Box Jumps
80 Air Squats
w/ time remaining:
Find heavy 3RM Touch n Go Deadlift
Score=heaviest weight successfully hit for 3!
Rx: 24''/20''
Rx2: 20''/16''
Rx3: Step Ups Allowed 20''/16''
MODWOD 1: Sub 60 reps of each movement, 20''/16''
MODWOD 2: Sub 50 reps of each movement, plate step up, box squat
| 1st | 190 Rx | Marnae Wed, Aug 3, 2022 | | 2nd | 275 Rx3 | Annalee Wed, Aug 3, 2022 | | 3rd | 135 Rx3 | Aryn Wed, Aug 3, 2022 | | 1st | 315 Rx | Diogo S Wed, Aug 3, 2022 | | 2nd | 305 Rx | Luis Ma Wed, Aug 3, 2022 |
| Marnae | 190 Rx | | | Lynne | 105 Rx3 | | | Aryn | 135 Rx3 | | | Diogo S | 315 Rx | | | Annalee | 275 Rx3 | 195, 245, 275 | | Luis Ma | 305 Rx | |
|
