WOD Blog
 | Mon, Aug 29 2022 |  |
| WARM UP 8-29-22 | SHRED 8-29-22 | METCON 8-29-22 | WEIGHTLIFTING 8-29-22 |
WARM UP 8-29-22
(Check In)
30 ON/15 OFF x 2:
Jumping Jacks
Sumo Inchworm
Good Morning
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Hip Rotation-20 reps R/L
Alt Scorpion-10 reps
Thumbs Up-10 reps
Breaststrokes-10 reps
Supine Leg Swing-10 reps
Glute Bridge-10 reps
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Deadlift or Sumo Deadlift-10 reps
Scap Pull-10 reps
Arch Hollow-10 reps
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SHRED 8-29-22
(Time, Rx2, Rx3)
WARM UP:
30 ON/15 OFF x 2:
Plate to Overhead
Inchworm into Plank
Thumbs Up (breaststrokes round 2)
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Alt Scorpion-10 reps
Supine Leg Swings-10 reps
Glute Bridges-10 reps
Downward Dog Foot Tap-10 reps
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Scap Pull-10 reps
Arch Hollow-10 reps
TTB or KTC-5 reps
2 Rounds For Time:
21 Deadlift
21 Toes to Bar
21 Bodybuilders
15 Powerclean
15 Toes to Bar
15 Burpees
9 Powersnatch/Double DB Snatch
9 Toes to Bar
9 Bar Facing Burpees
Goal: Sub 22, CAP 26.
Rx:
BB options: 165/115, 115/75, 75/55
DB options: 70/50, 50/35, 35/25 (PAIR)
Rx2: SUB Hanging Leg Raises
BB Options: 115/75, 95/65, 65/45
DB Options: 50/35, 35/25, 25/20
Rx3: SUB KTC
BB Options: 95/65, 75/55, 45/35
DB Options: 35/25, 25/20, 20/15
MODWOD 1: SUB Lying Toes to Bar, 15/10/5 rep scheme on Bodybuilders/Burpees
25/20 DB Deadlift
20/15 DB Powerclean
15/12 Double DB Snatch
MODWOD 2: SUB Lying Toes to Bar, Sub Bodybuilders to Box 15/10/5 rep scheme
25/20 DB Deadlift
20/15 DB Hang Powerclean
20/15 Single DB Snatch
| Vince | 22:13 Rx2 | Rx2 Bb weight, all else RX |
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METCON 8-29-22
(Time, Rx+, Rx2, Rx3)
3 Rounds For Time:
15 Sumo Deadlift High Pull
15 Toes to Bar
10 Lateral Burpee
Goal: Sub 9, CAP 13
Rx+: Sub 15 Lateral Burpees (75/55), try this if you can finish near the goal!
Rx: 75/55
Rx2: 65/45, Sub Hanging Leg Raises or 10 Toes to Rings
Rx3: 45/35, Sub KTC, Burpees
MODWOD 1: Sub Sumo Deadlift 75/55, Lying Toes to Bar, Bodybuilders
MODWOD 2: Sub Sumo Deadlift 75/55, Lying Toes to Bar, Bodybuilder to Box, 10 reps of each
| 1st | 8:47 Rx | Saori Mon, Aug 29, 2022 | | 2nd | 6:21 Rx2 | Annalee Mon, Aug 29, 2022 | | 3rd | 7:46 Rx2 | Grace F Mon, Aug 29, 2022 | | 1st | 4:20 Rx+ | Sean H Mon, Aug 29, 2022 | | 2nd | 6:20 Rx | Grant H Mon, Aug 29, 2022 | | 3rd | 6:38 Rx | Derek N Mon, Aug 29, 2022 |
| Annalee | 6:21 Rx2 | 55lb bar, Sub KTC | | Sara G | 9:50 Rx2 | | | Derek N | 6:38 Rx | | | Saori | 8:47 Rx | | | Grant H | 6:20 Rx | | | eli r | 7:10 Rx | | | Bill | 8:39 Rx2 | | | Grace F | 7:46 Rx2 | 45lbs, 10 RX T2B | | Ethan C | 7:55 Rx | | | Keith C | 7:31 Rx2 | | | Sean H | 4:20 Rx+ | |
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WEIGHTLIFTING 8-29-22
(Weight)
20 Minutes
Deadlift or Sumo Deadlift
3-3-3-3-3
Reset each rep. NO pause this week! Start at 70-75% of 1RM. Make small jumps each set as tolerated.
| 1st | 270 Rx | Annalee Mon, Aug 29, 2022 | | 2nd | 225 Rx | Saori Mon, Aug 29, 2022 | | 3rd | 200 Rx | Grace F Mon, Aug 29, 2022 | | 1st | 425 Rx | Sean H Mon, Aug 29, 2022 | | 2nd | 375 Rx | Bill Mon, Aug 29, 2022 | | 3rd | 335 Rx | Luis Ma Mon, Aug 29, 2022
Ethan C Mon, Aug 29, 2022 |
| Annalee | 270 Rx | 210, 225,240,255,270 | | Saori | 225 Rx | | | Sara G | 135 Rx | 1 | | Derek N | 325 Rx | | | Bill | 375 Rx | | | Grace F | 200 Rx | 155,165,175,185,200 | | Ethan C | 335 Rx | | | Keith C | 225 235 245 255 255 Rx | | | Sean H | 425 Rx | | | Luis Ma | 335 Rx | |
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