WOD Blog
 | Fri, Aug 19 2022 |  |
| WARM UP 8-19-22 | METCON 8-19-22 | WEIGHTLIFTING 8-19-22 | SHRED 8-19-22 |
WARM UP 8-19-22
(Check In)
45 ON/15 OFF x 9 minutes
Air Squat
Band Pull Apart
Alt Fire Hydrant
Donkey Kick
Band Passthrough
Spiderman to Hammy R
Spiderman to Hammy L
Praying Pose
Downward Dog
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Back Squat-10 reps
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Warm up pull ups more before metcon!
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METCON 8-19-22
(Reps, Rx+, Rx2, Rx3)
8 min AMRAP:
4 Front Squat (from ground)
8 Pull Ups
Goal: 96+ Reps (8+ Rounds)
Tip: Front squat should be on the heavier side, but unbroken.
Rx+: 185/125
Rx: 165/115
Rx2: 125/85, Sub Jumping CTB Pull Up
Rx3: 95/65, Sub Jumping Pull Up
MODWOD 1: Sub 45/35 or 25/20 Goblet Squat, Ring Rows
MODWOD 1: Sub 45/35 Box Squat (back rack) OR 20/15 Goblet Squat, Ring Rows
| 1st | 75 Rx | Saori Fri, Aug 19, 2022 | | 2nd | 84 Rx2 | Marnae Fri, Aug 19, 2022 | | 3rd | 84 Rx3 | Kaelin Fri, Aug 19, 2022 | | 1st | 122 Rx2 | Derek N Fri, Aug 19, 2022 | | 2nd | 88 Rx2 | Colby Fri, Aug 19, 2022 | | 3rd | 81 Rx2 | Bill Fri, Aug 19, 2022 |
| Marnae | 84 Rx2 | Pull-ups | | Derek N | 122 Rx2 | 135#, pullups | | Bill | 81 Rx2 | | | Colby | 88 Rx2 | 135lbs | | Saori | 75 Rx | | | Kaelin | 84 Rx3 | | | Maile | 60 Rx3 | |
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WEIGHTLIFTING 8-19-22
(Weight)
25 Minutes:
Back Squat
8-6-4-8-6-4-8-6-4
Wave 1: 60%-65%-70%
Wave 2: 65%-70%-75%
Wave 3: 70%-75%-80%+
OR start light on first wave, and try to increase weight through the waves!
| 1st | 220 Rx | Annalee Fri, Aug 19, 2022 | | 2nd | 165 Rx | Saori Fri, Aug 19, 2022 | | 3rd | 155 Rx | Cherise Fri, Aug 19, 2022 | | 1st | 325 Rx | Bj Fri, Aug 19, 2022 | | 2nd | 280 end weight Rx | Colby Fri, Aug 19, 2022 | | 3rd | 275 Rx | Bill Fri, Aug 19, 2022 |
| Marnae | 125 Rx | | | Saori | 165 Rx | 120 130 140 130 140 150 140 150 165 | | Cherise | 155 Rx | | | Annalee | 220 Rx | 165,180,190,180,190,205,190,205,220 | | Bill | 275 Rx | | | Colby | 280 end weight Rx | | | Bj | 325 Rx | Only 2 sets (whimped out) | | Kaelin | 105 Rx | |
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SHRED 8-19-22
(Time, Rx2, Rx3)
WARM UP:
45 ON/15 OFF x 10 Minutes
Air Squat
Plate Overhead Press
Plate to Overhead
Hip Rotation (secs R/L)
Thumbs Up/Breaststrokes (20 secs each)
Spiderman to Hammy R
Spiderman to Hammy L
Hip Bridge Hold
Praying Pose
Downward Dog
METCON:
5 Rounds For Time:
20/15 Calorie Row
12 DB Deadlift
9 DB Front Squat
6 DB STO
20/15 Assault Bike Calories
Goal: Sub 22, CAP 30 minutes
Rx: 50/35 pair
Rx2: 35/25 pair
Rx3: 25/20 pair, sub 15/12 Calories
MODWOD 1: 20/15 pair, sub 12/10 Calories
MODWOD 2: 15/12 pair, Sub 10/7 Calories
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