WOD Blog
 | Fri, Aug 12 2022 |  |
| WARM UP 8-12-22 | WEIGHTLIFTING 8-12-22 | METCON 8-12-22 | SHRED 8-12-22 |
WARM UP 8-12-22
(Check In)
2x:
20 m DB OH Carry R/L
5 DB High Pull R/L
5 DB Strict Press R/L
5 Swimmers (controlled)
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Inchworm + Upward Dog-3 reps
Puppy Dog-30 secs
Reverse Plank-30 secs
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Supinated Hang-20 secs
Ring OR Matador Support Hold-10 secs
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Barbell Strict Press-10 reps
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WEIGHTLIFTING 8-12-22
(Weight)
20 Minutes to find:
Strict Press-Heavy Single
Weighted Pull Up-Heavy Single
Weighted Ring Dip-Heavy Single
Consider supersetting strict press/pull ups to save time then finding ring dip! Record your heaviest strict press as your score then put pull up/dip in comments!
*If you are still working on getting your first pull up/ring dip.
Part A. Strict Press-Heavy single
Part B. Accumulate:
30 band assisted pull ups
AND
30 Dips or modified Dips
Options include:
*Foot Assisted ring dips
*Matador dips
*Banded matador dips
*Push ups
*Banded/Incline push ups
| 1st | 95 Rx | Cherise Fri, Aug 12, 2022 | | 2nd | 70 Rx | Sara G Fri, Aug 12, 2022 | | 1st | 170 Rx | Colby Fri, Aug 12, 2022 | | 2nd | 135 Rx | Bill Fri, Aug 12, 2022
Derek N Fri, Aug 12, 2022 |
| Derek N | 135 Rx | | | Bill | 135 Rx | | | Cherise | 95 Rx | First ever weighted pullup! Only 5 pounds, but I'll take it.😊 | | Sara G | 70 Rx | | | Colby | 170 Rx | Pull Up 55lbs. Dip 65lbs |
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METCON 8-12-22
(Time, Rx+, Rx2, Rx3)
10 Rounds For Time:
5 Push Press OR HSPU
5 Toes to Bar
Goal: Sub 7, CAP 11. This workout has a lot of transitions, make sure to monitor rest time, but don't go to failure!
Rx+: 135/95 OR Strict HSPU
Rx: 115/75, HSPU to level surface
Rx2: 95/65, STRICT HSPU to 2 ab mats, Sub Toes to Rings or Hanging Straight Leg Raise
Rx3: 75/55, Sub Knees to Chest
MODWOD 1: 45/35, Sub Knees to Chest or Lying Toes to Bar
MODWOD 2: 45/35, Sub Lying Toes to Bar, 8 rounds
| 1st | 8:33 Rx | Grace F Fri, Aug 12, 2022 | | 2nd | 8:36 Rx | Saori Fri, Aug 12, 2022 | | 3rd | 5:17 Rx2 | Cherise Fri, Aug 12, 2022 | | 1st | 5:30 Rx | Carson Fri, Aug 12, 2022 | | 2nd | 6:10 Rx2 | Colby Fri, Aug 12, 2022 | | 3rd | 7:21 Rx2 | Bill Fri, Aug 12, 2022 |
| Carson | 5:30 Rx | | | Saori | 8:36 Rx | Hspu | | Bill | 7:21 Rx2 | | | Derek N | 7:39 Rx2 | | | Cherise | 5:17 Rx2 | 65# pp | | Sara G | 7:52 Rx3 | | | Grace F | 8:33 Rx | | | Colby | 6:10 Rx2 | Toes to ring |
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SHRED 8-12-22
(Reps, Rx2, Rx3)
WARM UP
2x:
100 m Jog
10 Air Squats
10 Kettlebell Deadlift
10 Reverse Lunges
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Hip Rotation-20 reps R/L
Spiderman to Hammy-30 secs R/L
Seated Straddle-30 secs
Hip Bridge Hold-30 secs
Downward Dog-30 secs
METCON
12 min AMRAP:
100 m Run
10 Jump Lunges
10 m Sled Push
REST 1 minute
REST 2 MINUTES
12 Min AMRAP:
10/7 Calorie Assault Bike
10 Dumbbell Deadlift
10 Dumbbell Front Squats
REST 1 minute
You are meant to move through each round with an aggressive pace!
Rx: 135/90, 50/35 pair
Rx2: 135/90, 35/25 pair
Rx3: 90/70, 25/20 pair, Sub Regular Lunges
MODWOD 1: 70/50, Sub Reverse Lunges, 25/20 pair for deadlift, 25/20 single Goblet Squat
MODWOD 2: 70/50, Sub Step Ups, 20/15 pair for deadlift, 20/15 single Goblet Squat
| Vince | 403 Rx | | | Annalee | 872 Rx | 300m C2bike for run, elevated split squat for jump lunge, -6 rounds(720 reps), 5.5 rounds (152 reps) |
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