WOD Blog
 | Tue, Sep 6 2022 |  |
| WARM UP 9-6-22 | METCON 9-6-22 | WEIGHTLIFTING 9-6-22 | SHRED 9-7-22 |
WARM UP 9-6-22
(Check In)
45 ON/15 OFF x 8
Jumping Jacks
Good Morning
Hip Rotation (switch halfway)
Alt Scorpion
Glute Bridges
Hang Clean High Pull
Post Up Lat Stretch
Deadlift
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METCON 9-6-22
(Weight, Rx+, Rx2, Rx3)
14 Minute Timer:
150/100 Machine Calories (no C2 Bike)
w/ time remaining establish a heavy hang clean double! (no reset between reps)
Score=heaviest load
Rx+: Sub 180/120 Calories
Rx: As written
Rx2: Sub 140/90 Calories
Rx3: Sub 120/80 Calories
MODWOD 1: Sub 100/70 Calories, Sub Deadlift 2RM if needed
MODWOD 2: Sub 80/60 Calories, Sub Deadlift 2RM
| 1st | 145 Rx | Kirklin Tue, Sep 6, 2022 | | 2nd | 125 Rx | Cherise Tue, Sep 6, 2022 | | 3rd | 120 Rx | Marnae Tue, Sep 6, 2022 | | 1st | 225 Rx | Sean H Tue, Sep 6, 2022 | | 2nd | 185 Rx | Colby Tue, Sep 6, 2022
Bj Tue, Sep 6, 2022 | | 3rd | 165 Rx | Luis Ma Tue, Sep 6, 2022 |
| Sara G | 85 Rx | | | Marnae | 120 Rx | | | Jake A | 185 Rx3 | Assault bike won this one | | Kirklin | 145 Rx | 🤢🤮 | | Cherise | 125 Rx | 1x130 | | Sarah K | 85 Rx3 | 80 calorie assault bike | | Keith C | 75 Rx3 | | | Luis Ma | 165 Rx | | | Bj | 185 Rx | | | Colby | 185 Rx | | | Sean H | 225 Rx | |
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WEIGHTLIFTING 9-6-22
(Weight)
Deadlift
Work up to a heavy 2 set. Reset each rep. Goal is to go a little heavier than last week if possible!
| 1st | 240 Rx | Cherise Tue, Sep 6, 2022 | | 2nd | 215 Rx | Elisabeth Tue, Sep 6, 2022 | | 3rd | 195 Rx | Marnae Tue, Sep 6, 2022 | | 1st | 445 Rx | Sean H Tue, Sep 6, 2022 | | 2nd | 425 Rx | Bj Tue, Sep 6, 2022 | | 3rd | 405 Rx | Bill Tue, Sep 6, 2022 |
| Sara G | 135 Rx | | | Marnae | 195 Rx | 205 for one rep | | Jake A | 375 Rx | | | Elisabeth | 215 Rx | | | Cherise | 240 Rx | | | Sarah K | 185 Rx | | | Keith C | 265 Rx | | | Luis Ma | 365 Rx | | | Bj | 425 Rx | | | Bill | 405 Rx | | | Colby | 385 Rx | | | Sean H | 445 Rx | |
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SHRED 9-7-22
(Time, Rx2, Rx3)
WARM UP:
30 ON/15 OFF x 2
Step Up
Band Pull Apart
Plank Shoulder Tap
Band Passthrough
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Inchworm + Upward Dog-3 reps
Alt Scorpion-10 reps
Downward Dog Foot Tap-10 reps
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Supinated Hang-20 secs
Scap Pull-10 reps
Arch Hollow-10 reps
METCON
FOR TIME:
Assault Bike-50/40 Calories
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3 Rounds:
15 Pull Ups
15 Box Jumps
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Ski-50/40 Calories
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3 Rounds:
15 Toes to Bar
15 Burpee to Target
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Assault Bike-50/40 Calories
Goal: Sub 21, CAP 26
Rx: 24''/20''
Rx2: 20''/16'', Sub Ring Rows, Hanging Leg Raise
Rx3: 20''/16'', Step Ups Allowed, Sub Ring Rows, KTC
MODWOD 1: 20''/16'', Step Ups Allowed, Sub Ring Rows, Lying Toes to Bar, Sub Bodybuilders, 40/30 Calories
MODWOD 2: Plate Step Ups, Sub Ring Rows, Lying Toes to Bar, Bodybuilder to Box, 30/25 Calories
| Vince | 26:00 Rx | DNF. 6 cal short. Need more time |
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