WOD Blog
 | Mon, Aug 15 2022 |  |
| METCON 8-15-22 | WARM UP 8-15-22 | WEIGHTLIFTING 8-15-22 | SHRED 8-15-22 |
METCON 8-15-22
(Time, Rx2, Rx3)
10-9-8-7-6-5-4-3-2-1:
Wall Ball
SDHP
TTB
Goal: Sub 11, CAP 15.
Tip: You should be using a heavier wall ball weight than normal. There are quite a few transitions in this workout, so aim to minimize rest time. once you pass the sevens you're over halfway!
Rx: 30#/10'-20#/9', 95/65
Rx2: 20#/10'-14#/9', 75/55, Sub Hanging Leg Raises
Rx3: 20#/10'-14#/9', 65/45, Sub Knees to Chest
MODWOD 1: 14#/9'-10#/8', 45/35, Sub Lying Toes to Bar
MODWOD 2: 10#/8'-6#/8', Sub KB SDHP 35/26, Lying Toes To Bar, 9-1 rep scheme!
| 1st | 12:16 Rx | Saori Mon, Aug 15, 2022 | | 2nd | 7:27 Rx2 | Annalee Mon, Aug 15, 2022 | | 3rd | 8:37 Rx2 | Cherise Mon, Aug 15, 2022 | | 1st | 12:35 Rx | Derek N Mon, Aug 15, 2022 | | 2nd | 14:23 Rx | Colby Mon, Aug 15, 2022 | | 3rd | 14:46 Rx | Luis Ma Mon, Aug 15, 2022 |
| Annalee | 7:27 Rx2 | | | Sara G | 15:00 Rx3 | That was bad… | | Derek N | 12:35 Rx | | | Cherise | 8:37 Rx2 | | | Bill | 11:20 Rx2 | 95# sdhp | | Keith C | 10:05 Rx3 | | | Bj | 11:52 Rx2 | | | Saori | 12:16 Rx | | | Colby | 14:23 Rx | TTB thru 7. HLR the rest | | Luis Ma | 14:46 Rx | TTb attempts | | Kaelin | 13:30 Rx3 | | | Aryn | 15:00 Rx3 | |
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WARM UP 8-15-22
(Check In)
30 ON/15 OFF x 2:
Air Squat
Sumo Inchworm
Barbell Deadlift
Barbell Strict Press
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Standing YTW's-10 reps each
Hip Rotation-20 reps R/L
Half Kneeling Adductor Stretch-5 reps R/L
Samson Stretch-30 secs R/L
Glute Bridge-10 reps
Praying Pose-30 secs
Hammy Stretch-30 secs
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WEIGHTLIFTING 8-15-22
(Weight)
PAUSE Deadlift OR Sumo Deadlift
5-5-5-5-5 (reset each rep)
PAUSE ONE INCH off the floor. Select your style and stick with it for the cycle. Start around 55-60% of your 1RM (light/mod load). Make small jumps in weight but prioritize dialing in form this week.
| 1st | 225 Rx | Annalee Mon, Aug 15, 2022 | | 2nd | 200 Rx | Cherise Mon, Aug 15, 2022 | | 3rd | 185 Rx | Saori Mon, Aug 15, 2022 | | 1st | 335 Rx | Bill Mon, Aug 15, 2022 | | 2nd | 315 Rx | Bj Mon, Aug 15, 2022 | | 3rd | 305 Rx | Derek N Mon, Aug 15, 2022 |
| Annalee | 225 Rx | 125, 175, 205, 225, 225 | | Sara G | 105 Rx | Sumo | | Derek N | 305 Rx | | | Lynne | 115 lbs Rx | | | Cherise | 200 Rx | Hex bar | | Bill | 335 Rx | | | Aryn | 145 Rx | | | Keith C | 245 Rx | | | Bj | 315 Rx | | | Saori | 185 Rx | | | Luis Ma | 295 Rx | | | Kaelin | 135 Rx | Sumo |
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SHRED 8-15-22
(Time, Rx2, Rx3)
WARM UP:
30 ON/15 OFF x 2:
Plate to Overhead
Plate Squat
Plate Press
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Inchworm + Upward Dog-3 reps
Alt Scorpion-10 reps
Thumbs Up-10 reps
Breaststrokes-10 reps
Spiderman + Thoracic Rot-5 reps R/L
Praying Pose to Hammy-30 secs each
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Scap Pull-10 reps
Strict Pull Up-3 reps
Arch Hollow-10 reps
METCON:
3 Rounds:
25 Wall Balls
25 American Swings
Into:
3 Rounds:
20 Overhead KB Lunges (10 R/L)
20 Pull Ups
Into:
3 Rounds:
15 Kettlebell Clusters
15 Burpee Over KB (lateral)
Goal: Sub 25, CAP 32.
Rx: 20#/10'-14#/9', 53/35
Rx2: 14#/10'-10#/9' 35/26, Sub Jumping CTB Pull Up
Rx3: 14#/10'-10#/9', 26/20 KB, 20/15 SA Lunge, Sub Jumping Pull Up, Sub Burpees
MODWOD 1: 10#/8'-6#/8', 26/20 Russian Swing, BW Reverse Lunge, Sub Ring Row, Sub DB Thruster for KB (20/15), Sub Bodybuilders
MODWOD 2: 10#/8'-6#/8' Push Ball, 20/15 Russian Swing, Sub Step Ups for lunges, Sub Ring Row, Sub DB Thruster for KB (15/12), Sub Bodybuilder to Box
| Vince | 22:33 Rx2 | Pull ups | | Grace F | 30:11 Rx | |
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