WOD Blog
 | Fri, Aug 26 2022 |  |
| WARM UP 8-26-22 | WEIGHTLIFTING 8-26-22 | METCON 8-26-22 | SHRED 8-26-22 |
WARM UP 8-26-22
(Check In)
30 ON/15 OFF x 2 sets:
Air Squat
Bradford Press
Alt Fire Hydrant
Donkey Kick
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Half Kneeling Adductor Stretch-5 reps R/L
YTW's-10 reps each
Spiderman to Hammy-30 secs R/L
Praying Pose to Hammy-30 secs each
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Back Squat-10 reps
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Warm up thruster more before metcon
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WEIGHTLIFTING 8-26-22
(Weight)
25 Minutes:
8-6-4-8-6-4-8-6-4
Wave 1: 65-70-75%
Wave 2: 70-75-80%
Wave 3: 75-80-85%
OR start light on first wave (but heavier than last week) and try to progress in load through each successive wave.
| 1st | 225 Rx | Annalee Fri, Aug 26, 2022 | | 2nd | 140 Rx | Cherise Fri, Aug 26, 2022 | | 3rd | 120 Rx | Kaelin Fri, Aug 26, 2022 | | 1st | 185,225,245 Rx | Ethan C Fri, Aug 26, 2022 |
| Sara G | 95,105,115 (had to split it up a few times to keep form) Rx | | | Ethan C | 185,225,245 Rx | | | Annalee | 225 Rx | 185,190,200,195,200,205,200,205,225 | | Cherise | 140 Rx | | | Kaelin | 120 Rx | |
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METCON 8-26-22
(Time, Rx+, Rx2, Rx3)
FOR TIME:
21 Thrusters (weight 1)
15 Thrusters (weight 2)
9 Thrusters (weight 3)
*FROM GROUND
Goal: Sub 4:30, CAP 7 minutes
Rx+: 115/75, 135/95, 165/115
Rx: 95/65, 115/75, 135/95
Rx2: 75/55, 95/65, 115/75
Rx3: 65/45, 75/55, 95/65
MODWOD 1: 45/35, 65/45, 75/55 OR Sub
20/15# DB pair
25/20# DB pair
35/25# DB pair
MODWOD 2: 25/15, 35/25, 45/35 or:
15/12# DB pair
20/15# DB pair
25/20# DB pair
| 1st | 4:05 Rx2 | Annalee Fri, Aug 26, 2022 | | 2nd | 8:30 am Rx2 | Nikki Fri, Aug 26, 2022 | | 3rd | 4:24 Rx3 | Cherise Fri, Aug 26, 2022 | | 1st | 6:54 Rx | Ethan C Fri, Aug 26, 2022 | | 2nd | 4:40 Rx2 | Derek N Fri, Aug 26, 2022 |
| Annalee | 4:05 Rx2 | | | Sara G | 5:55 Rx3 | I can’t believe I did that | | Nikki | 8:30 am Rx2 | 130 for 4 on last wave | | Ethan C | 6:54 Rx | | | Derek N | 4:40 Rx2 | | | Cherise | 4:24 Rx3 | | | Kaelin | 6:30 Rx3 | |
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SHRED 8-26-22
(Time, Rx2, Rx3)
WARM UP:
Run-200 m
Straight Leg Kick-20 m
Heel Walk-20 m
Toe Walk-20 m
Grapevines-20 m R/L
High Knees-20 m
Butt Kickers-20 m
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15 Band Press
15 Behind the Neck Band Press
15 Band Pull Apart
15 Band Passthrough
10 Underhand Pull Apart
30 second Scratch Test R/L
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Calf Stretch on Rig-30 secs
Supinated Hang-30 secs
SKILL WORK:
Alt EMOM x 10
1. 8-10 Tempo Ring Rows
2. REST
*Tempo is pause at the top of the rep with a three count descent!
METCON:
Buy In: 50 Burpees
3 Rounds For Time:
400 m Run
20 Jumping Pull Ups
20 Alt DB Hang Clean and Jerk
Buy Out: 50 Burpees
Goal: Sub 22, CAP 27 minutes.
Rx: 50/35
Rx2: 40-45#/25#
Rx3: 35#/20#, sub 35 burpees
MODWOD 1: Sub 35 bodybuilders, 20#/15#, sub 300 m Run
MODWOD 2: Sub 30 Bodybuilder to Box, 15/12#, Sub 200 m Run OR 600 m C2 Bike
| Vince | 19:11 Rx2 | 40# | | Isis | 22:44 Rx3 | #20lb DB #50 Burpees |
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