WOD Blog
 | Tue, Aug 30 2022 |  |
 | Happy Birthday: Tracie |
| WARM UP+SKILL 8-30-22 | SHRED 8-30-22 | METCON 8-30-22 |
WARM UP+SKILL 8-30-22
(Reps)
Run-200 m
Straight Leg Kick-20 m
Heel Walk-20 m
Toe Walk-20 m
Grapevine-20 m R/L
High Knees-20 m
Butt Kickers-20 m
Calf Stretch-30 secs R/L
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EXPLAIN PART 2:
10 Minutes Timer:
3-4 Sets:
10 Cossack Squat
10 90-90's
3 Spiderman + Thor Rot
30 second Weighted Praying Pose
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SHRED 8-30-22
(Reps, Rx+, Rx2, Rx3)
WARM UP:
Run-200 m
Straight Leg Kick-20 m
Heel Walk-20 m
Toe Walk-20 m
Grapevine-20 m R/L
High Knees-20 m
Butt Kickers-20 m
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2x:
10 Plate Thruster
10 Plate Row
5 Swimmers
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5 Spiderman + Thor Rot
20 Downward Dog Foot Tap
METCON
8 min AMRAP:
400 m Run
55 Air Squat
MAX Calorie Row
REST 2 minutes
8 min AMRAP:
400 m Run
40 Wall Ball
MAX Calorie Row
REST 2 minutes
8 min AMRAP:
400 m Run
25 DB Thruster
MAX Calorie Row
Rx+: 20#/10'-14#/9', 50/35 pair
Rx: 20#/10'-14#/9', 35/25 pair
Rx2: 14#/10'-10#/9', 25/20 pair
Rx3: Sub 300 m Run, 14#/10'-10#/9', 20/15 pair
MODWOD 1: Sub 200 m Run, 40 Air Squats, 30 Wall Ball, 20 DB Thruster (15/12) 10#/8'-6#/8'
MODWOD 2: Sub 600 m C2 Bike, 30 Air Squats, 25 Wall Ball, 20 DB Push Press, (15/12), 10#/8'-6#/8'
| Vince | 171 Rx2 | 65, 53, 53 | | Annalee | 105 Rx | 46, 28, 31 |
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METCON 8-30-22
(Reps, Rx2, Rx3)
28 Total Minutes:
PART A:
18 min AMRAP:
200 m Run (count as 15 reps)
15/12 Machine Calories
30 Double Unders
15 Goblet Squat
PART B:
Minutes 18-28:
find a heavy front squat triple! (from rack)
Score=total reps+heaviest completed front squat triple
Rx: 50-53/35
Rx2: 35/25-26, Sub 50 Singles
Rx3: Sub 150 m Run, Sub 30 Singles, 25-26/20
MODWOD 1: Sub 150 m Run, 30 Singles or Plate Taps, 20/15
MODWOD 2: Sub 100 m Run, 12/9 Machine Calories, 30 Plate Taps, Air Squats, Sub Back Squat for front squat
| 1st | 494 Rx | Grace F Tue, Aug 30, 2022 | | 2nd | 407 Rx | Marnae Tue, Aug 30, 2022 | | 1st | 715 Rx | Sean H Tue, Aug 30, 2022 | | 2nd | 600 Rx | Derek N Tue, Aug 30, 2022 | | 3rd | 534 Rx | Ethan C Tue, Aug 30, 2022 |
| Derek N | 600 Rx | 375reps+225#=600 | | Marnae | 407 Rx | | | Jake A | 225 Rx2 | | | Ethan C | 534 Rx | 329reps+205#=534 | | Sean H | 715 Rx | | | Grace F | 494 Rx | 339 + 155lbs triple | | Luis Ma | 492 Rx | 247 reps + 245 lbs |
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