WOD Blog
 | Wed, Aug 24 2022 |  |
 | Happy Birthday: Emily M |
| WARM UP 8-24-22 | WEIGHTLIFTING 8-24-22 | METCON 8-24-22 |
WARM UP 8-24-22
(Check In)
2x:
20 Jumping Jacks
10 Band Press
10 Band Pull Apart (bent over round 2)
10 Band Passthrough
5 Band Int/Ext Rot R/L
5 Hang Snatch High Pull (Hang Powersnatch Round 2)
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Plank Shoulder Tap-10 reps
Cat-Cow-10 reps
Scratch Stretch (w/ band if needed)-30 secs R/L)
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Supinated Hang-20 secs
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Set up barbells, warm up handstand more before metcon!
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WEIGHTLIFTING 8-24-22
(Weight)
25 Minutes:
A1. Close Grip Bench Press-8-8-8-8-8
A2. Strict CTB Chin Up-8-8-8-8-8
REST 2 minutes
Pointer finger where rough meets the smooth. Start slightly heavier than last week 60-65% and build up heavier than last week. We are aiming to perform chin ups consecutive and full ROM, so use a band if needed, or sub a lat pull down. If you are still working towards your first chin up you can also sub 3-5 negatives each round.
| 1st | 105 Rx | Saori Wed, Aug 24, 2022 | | 2nd | 100 Rx | Annalee Wed, Aug 24, 2022 | | 3rd | 75 Rx | Marnae Wed, Aug 24, 2022
Sara G Wed, Aug 24, 2022 | | 1st | 225 Rx | Todd N Wed, Aug 24, 2022 | | 2nd | 170 Rx | Bill Wed, Aug 24, 2022 | | 3rd | 155 Rx | Ethan C Wed, Aug 24, 2022
Derek N Wed, Aug 24, 2022 |
| Annalee | 100 Rx | 65, 75, 85, 95, 100, 95 | | Saori | 105 Rx | With the pink band | | Bill | 170 Rx | | | Derek N | 155 Rx | | | Ethan C | 155 Rx | | | Sara G | 75 Rx | 6 reps | | Keith C | 95 Rx | | | Todd N | 225 Rx | | | Marnae | 75 Rx | |
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METCON 8-24-22
(Reps, Rx+, Rx2, Rx3)
10 min AMRAP:
1 Wall Walk
5 Bar Facing Burpees
10 Hang Powersnatch
Goal: 96+ Reps (6+ Rounds)
Rx+: Sub 5 m Handstand Walk, 75/55
Rx: 75/55
Rx2: 65/45, partial wall walk
Rx3: 45/35, partial wall walk or 5 m bear crawl (alt b/t fwd and bwd)
MODWOD 1: 35/25 or 20/15 DB, 5 m bear crawl (alt b/t fwd and bwd), sub bodybuilders
MODWOD 2: 25/15 or 15/12 DB, Sub 12 Incline Plank Shoulder Tap, sub bodybuilder to box
| 1st | 112 Rx | Saori Wed, Aug 24, 2022 | | 2nd | 105 Rx2 | Annalee Wed, Aug 24, 2022 | | 3rd | 72 Rx3 | Sara G Wed, Aug 24, 2022 | | 1st | 104 Rx | Derek N Wed, Aug 24, 2022 | | 2nd | 96 Rx | Todd N Wed, Aug 24, 2022 | | 3rd | 80 Rx | Ethan C Wed, Aug 24, 2022 |
| Annalee | 105 Rx2 | | | Saori | 112 Rx | | | Bill | 72 Rx | | | Derek N | 104 Rx | | | Ethan C | 80 Rx | | | Sara G | 72 Rx3 | | | Keith C | 64 Rx3 | | | Bj | 64 Rx2 | | | Todd N | 96 Rx | |
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