WOD Blog
 | Wed, Aug 10 2022 |  |
 | Happy Birthday: Keith C |
| WEIGHTLIFTING 8-10-22 | WARM UP 8-10-22 | METCON 8-10-22 |
WEIGHTLIFTING 8-10-22
(Weight)
20 Minutes:
A1. Back Rack Lunge-8-8-8-8 (4 R/L)
A2. Plank-4x1 min
Start lunges at 90% of where you finished last week's 12's and build up as heavy as possible Final week!
| 1st | 225 Rx | Annalee Wed, Aug 10, 2022 | | 2nd | 105 Rx | Grace F Wed, Aug 10, 2022 | | 3rd | 95 Rx | Sara G Wed, Aug 10, 2022 | | 1st | 185 Rx | Derek N Wed, Aug 10, 2022 | | 2nd | 155 Rx | Luis Ma Wed, Aug 10, 2022 |
| Derek N | 185 Rx | | | Annalee | 225 Rx | BACK SQUAT 4- 85, 125, 175, 225, 175 | | Luis Ma | 155 Rx | | | Grace F | 105 Rx | | | Sara G | 95 Rx | | | Kaelin | 85 Rx | |
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WARM UP 8-10-22
(Check In)
30 ON/15 OFF x 2
Reverse Lunge
Hang Clean High Pull
Air Squat
Strict Press
—-
Hip Rotation-20 reps R/L
YTW’s-10 reps each
Spiderman to Hammy-30 secs R/L
Pigeon Pose-30 secs R/L
Glute Bridges-10 reps
—-
Reverse Lunge-10 reps
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METCON 8-10-22
(Reps, Rx+, Rx2, Rx3)
10 min AMRAP:
1 Deadlift
2 Powerclean
3 Front Squat
4 STO
5 Back Squat (can take from rack)
REST 30 seconds
*GOAL is to complete complex unbroken. Athletes ARE permitted to place barbell on rack after STO before starting back squats, but don't have to.
Rx+: 155/105
Rx: 135/95
Rx2: 115/75
Rx3: 95/65
MODWOD 1: 65/45
MODWOD 2: 45/35, or Sub DB pair 20/15 for everything, and 45/35 for back or box squat
| 1st | 105 Rx | Grace F Wed, Aug 10, 2022 | | 2nd | 120 Rx2 | Annalee Wed, Aug 10, 2022 | | 3rd | 75 Rx2 | Kirklin Wed, Aug 10, 2022 | | 1st | 81 Rx+ | Luis Ma Wed, Aug 10, 2022 | | 2nd | 90 Rx2 | Derek N Wed, Aug 10, 2022 |
| Kirklin | 75 Rx2 | 85lbs | | Aryn | 75 Rx3 | 55lb | | Derek N | 90 Rx2 | | | Annalee | 120 Rx2 | | | Luis Ma | 81 Rx+ | | | Grace F | 105 Rx | 7rds | | Sara G | 90 Rx3 | 55/65 | | Kaelin | 75 Rx3 | |
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