WOD Blog
 | Fri, Sep 2 2022 |  |
| WARM UP 9-2-22 | WEIGHTLIFTING 9-2-22 | METCON 9-22-22 | SHRED 9-2-22 |
WARM UP 9-2-22
(Check In)
30 ON/15 OFF x 2:
Air Squat
Strict Press w/ Pause
Good Morning
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Hip Rotation-20 reps R/L
Swimmers-5 controlled reps
Frog Pose-30 secs R/L
Pigeon Pose-30 secs R/L
Praying Pose to Hammy-30 secs each
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Back Squat-10 reps
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WEIGHTLIFTING 9-2-22
(Weight)
30 Minutes
Back Squat Waves
6-4-2-6-4-2-6-4-2
Wave 1: 70-75-80%
Wave 2: 75-80-85%
Wave 3: 80-85-87+%
*OR start heavier than last week and try to build up for each successive wave. You will need a couple warm up sets before jumping into working percentages.
| 1st | 235 Rx | Annalee Fri, Sep 2, 2022 | | 2nd | 185 Rx | Cherise Fri, Sep 2, 2022 | | 3rd | 145 Rx | Kaelin Fri, Sep 2, 2022 | | 1st | 295 Rx | Bill Fri, Sep 2, 2022 | | 2nd | 245 Rx | Derek N Fri, Sep 2, 2022 |
| Annalee | 235 Rx | 185, 205, 220, 205, 220, 235 220, 235, ran out of time | | Sara G | 105,115,125 Rx | Was able to do a few singles at 135 (my old PR) | | Cherise | 185 Rx | | | Bill | 295 Rx | | | Derek N | 245 Rx | | | Kaelin | 145 Rx | |
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METCON 9-22-22
(Reps, Rx+, Rx2, Rx3)
6 min AMRAP:
Wall Balls
*EMOM, 5 burpees. At 3-2-1 go start with burpees.
Goal: 72+ wall ball SCORE=wall balls only
Rx+: Sub 8 Burpees 20#/10'-14#/9'
Rx: 20#/10'-14#/9'
Rx2: 14#/10'-10#/9'
Rx3: 14#/10'-10#/9', Sub 4 Bodybuilders
MODWOD 1: 10#/8'-6#/8', Sub 3 Bodybuilders
MODWOD 2: 10#/8'-6#/8', Sub 3 Bodybuilder to Box
| Annalee | 53 Rx | 🥵😲 | | Kirklin | 70 Rx | | | Sara G | 46 Rx2 | | | Cherise | 47 Rx | | | Derek N | 85 Rx | | | Kaelin | 60 Rx3 | | | Grace F | 88 Rx | |
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SHRED 9-2-22
(Time, Rx2, Rx3)
WARM UP:
30 ON/15 OFF x 2:
Step Up
Russian Swing
Lunges
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Hip Rotation-20 reps R/L
Spiderman to Hammy-30 secs R/L
Pigeon Pose-30 secs R/L
Downward Dog-30 secs
FOR TIME:
50/40 Calorie ski
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4 Rounds
100 m Run
20 Walking Lunges (no weight)
10 Box Jumps
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100 Russian Swings
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4 Rounds:
100 m Run
20 Walking Lunges
10 Box Jumps
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50/40 Calorie Row
*Start on ski or row if needed to share machines.
Goal: Sub 27, CAP 32.
Rx: 24''/20'', 53/35
Rx2: 24''/20'', Step Ups Allowed, 35/26
Rx3: 20''/16'', Step Ups Allowed, 35/26
MODWOD 1: 20''/16'', Step Ups Allowed, 26/20, Sub 14 Reverse Lunges, 40/30 Calories
MODWOD 2: Sub Plate Step Ups, 20/15, Sub 12 Air Squats for Lunges, 30/25 Calories
| Vince | 24:20 Rx2 | | | Cherise | 32:00 dnf Rx2 | Finished row after cap |
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