WOD Blog
 | Mon, Aug 22 2022 |  |
 | Happy Birthday: Wellington & Ginay |
 | Welcome: Ethan C |
| WARM UP 8-22-22 | METCON 8-22-22 | WEIGHTLIFTING 8-22-22 | SHRED 8-22-22 |
WARM UP 8-22-22
(Check In)
200 m Run
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2x:
10 Barbell Good Morning
10 Barbell Strict Press
10 Hang Clean High Pull
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Hip Rotation-20 reps R/L
Bird Dog-10 reps
YTW's-10 reps each
Alt Scorpion-10 reps
Downward Dog Foot Tap-10 reps
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Deadlift-10 reps
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Explain strength work, warm up clean and jerk more before metcon!
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METCON 8-22-22
(Time, Rx+, Rx2, Rx3)
5 Rounds For Time:
200 m Run
10 Clean and Jerk
Goal: Sub 10, CAP 15.
Tip: You can should be able to do touch n go reps with the weight you choose.
Rx+: 125/85
Rx: 115/75
Rx2: 95/65
Rx3: 75/55, 8 clean and jerk
MODWOD 1: 65/45 or DB pair (20/15), 150 m Run, 8 Clean and Jerks
MODWOD 2: 45/35 or DB pair (15/12), 100 m Run, 8 Clean and Jerks
| 1st | 13:12 Rx | Grace F Mon, Aug 22, 2022 | | 2nd | 13:57 Rx | Leslie Mon, Aug 22, 2022 | | 3rd | 14:59 Rx | Marnae Mon, Aug 22, 2022 | | 1st | 11:46 Rx | Ethan C Mon, Aug 22, 2022 | | 2nd | 13:32 Rx | Todd N Mon, Aug 22, 2022 | | 3rd | 15:00 + Rx | Luis Ma Mon, Aug 22, 2022 |
| Annalee | 11:41 Rx2 | | | Sara G | 13:00 Rx3 | | | Derek N | 9:24 Rx2 | | | Bill | 11:02 Rx2 | Modwod: row 200m | | Aryn | 12:55 Rx3 | 45lbs | | Kaelin | 14:30 Rx3 | | | Grace F | 13:12 Rx | | | Luis Ma | 15:00 + Rx | 4 rds + 3 C&J | | Colby | 12:45 Rx2 | | | Leslie | 13:57 Rx | | | Marnae | 14:59 Rx | | | Cherise | 15:00 Rx2 | A few c&j left | | Ethan C | 11:46 Rx | | | Saori | 11:13 Rx2 | My body was so dead | | Todd N | 13:32 Rx | |
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WEIGHTLIFTING 8-22-22
(Weight)
PAUSE deadlift or Sumo Deadlift
5-5-5-5-5 pause one inch off the floor. Start around 65% of 1RM, or slightly heavier than last week. Make small jumps as tolerated but keep distinct pause and form in mind!
| 1st | 245 Rx | Annalee Mon, Aug 22, 2022 | | 2nd | 210 Rx | Cherise Mon, Aug 22, 2022 | | 3rd | 165 Rx | Marnae Mon, Aug 22, 2022 | | 1st | 315 Rx | Luis Ma Mon, Aug 22, 2022
Bill Mon, Aug 22, 2022
Derek N Mon, Aug 22, 2022 | | 2nd | 275 Rx | Ethan C Mon, Aug 22, 2022 |
| Annalee | 245 Rx | 135, 165, 200, 220, 235, 245 | | Sara G | 115 Rx | | | Derek N | 315 Rx | | | Cherise | 210 Rx | Hex bar | | Bill | 315 Rx | | | Aryn | 150 Rx | | | Kaelin | 160 Rx | | | Grace F | 155 Rx | | | Luis Ma | 315 Rx | | | Marnae | 165 Rx | | | Ethan C | 275 Rx | | | Saori | 135 Rx | |
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SHRED 8-22-22
(Reps, Rx2, Rx3)
WARM UP:
2 Minute AMRAP: Step Over
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30 ON/15 OFF x 2:
Plate to Overhead
Plate Squat
Band Pull Apart (mix styles)
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Inchworm + Upward Dog-3 reps
Alt Scorpion-10 reps
Glute Bridges-10 reps
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Calf Stretch on Rig-30 secs R/L
Scap Pull-10 reps
Strict Pull Up OR Jump to Strict-3 reps
Arch Hollow-10 reps
METCON
25 Min AMRAP:
5-10-15-20-25 etc.
Box Over
Alt DB Snatch
Air Squat
Pull Up
Bodybuilder
200 m Run (COUNT as 10 reps)
Rx: 24''/20'', 50/35
Rx2: 24''/20'' Step Over, 35/25, Ring Row
Rx3: 20''/16'' Step Over, 25/20, Ring Row
MODWOD 1: 20''/16'' Step Over 20/15, Ring Row, 150 m Run
MODWOD 2: Plate Step Over, 15/12, Ring Row, 100 m Run, bodybuilder to box
| Vince | 425 Rx2 | 40# DB, Pull ups |
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