WOD Blog
 | Wed, Aug 31 2022 |  |
| WARM UP 8-31-22 | METCON 8-31-22 | WEIGHTLIFTING 8-31-22 |
WARM UP 8-31-22
(Check In)
45 ON/15 OFF x 7 minutes
1. Jumping Jacks
2. Clean Grip Deadlift/Clean Grip High Pull (20 secs each)
3. Strict Press w/ Pause
4. 1 Inchworm+4 Shoulder Tap
5. Standing YTW's (switch every few)
6. Post Up Lat Stretch
7. Powerclean+Push Jerk
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Supinated Hang-accumulate 30 seconds
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Set up benches!
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METCON 8-31-22
(Time, Rx+, Rx2, Rx3)
FOR TIME:
20 Clean and Jerk
40 Pull Up
20 Clean and Jerk
Goal: Sub 7, CAP 10.
Rx+: Sub CTB Pull Up, 135/95
Rx: 135/95
Rx2: 115/75, Sub Jumping CTB Pull Up
Rx3: 95/65, Sub Jumping Pull Up
MODWOD 1: 65/45 or 20/15 DB pair, Sub Ring Rows
MODWOD 2: 45/35 or 15/12 DB pair, Sub Ring Rows, Sub 15/30/15 rep scheme
| 1st | 6:31 Rx2 | Annalee Wed, Aug 31, 2022 | | 2nd | 7:34 Rx2 | Marnae Wed, Aug 31, 2022 | | 3rd | 8:53 Rx2 | Grace F Wed, Aug 31, 2022 | | 1st | 9:06 Rx | Ethan C Wed, Aug 31, 2022 | | 2nd | 9:12 Rx | Todd N Wed, Aug 31, 2022 | | 3rd | 6:46 Rx2 | Derek N Wed, Aug 31, 2022 |
| Annalee | 6:31 Rx2 | | | Derek N | 6:46 Rx2 | Pullups | | Sara G | 10 Rx3 | 65 to 55/ finished after time | | Marnae | 7:34 Rx2 | | | Bill | 9:52 Rx2 | | | Grace F | 8:53 Rx2 | 25 RX pull-ups | | Ethan C | 9:06 Rx | | | Bj | 8:30 Rx2 | | | Todd N | 9:12 Rx | | | Maile | 6:25 Rx3 | | | Kaelin | 10, -8 c&j Rx3 | |
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WEIGHTLIFTING 8-31-22
(Weight)
25 Minutes:
A1. Thumbs Grip Bench Press-6-6-6-6-6
A2. Strict CTB Chin Up-6-6-6-6-6
REST 2 minutes
*Start bench press at 90% of where you ended last week's close grip, or around 70% of your best bench press and build up. We are still looking for unbroken sets on the CTB Chin Ups so use a band as needed. Can also sub 3 negatives for the CTB Chin Ups if working towards first one!
| 1st | 135 Rx | Grace F Wed, Aug 31, 2022 | | 2nd | 100 Rx | Annalee Wed, Aug 31, 2022 | | 3rd | 95 Rx | Kaelin Wed, Aug 31, 2022 | | 1st | 265 Rx | Todd N Wed, Aug 31, 2022 | | 2nd | 255 Rx | Bj Wed, Aug 31, 2022 | | 3rd | 190 Rx | Bill Wed, Aug 31, 2022 |
| Annalee | 100 Rx | 65, 85, 95, 100, -ran out of time. Could keep going | | Derek N | 175 Rx | | | Sara G | 80 Rx | | | Marnae | 80 Rx | | | Bill | 190 Rx | | | Grace F | 135 Rx | 115,120,125,130,135 | | Bj | 255 Rx | | | Todd N | 265 Rx | | | Kaelin | 95 Rx | |
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