WOD Blog
 | Mon, Sep 12 2022 |  |
 | Happy Birthday: Leslie & Kara C |
| SHRED 9-12-22 | WARM UP 9-12-22 | WEIGHTLIFTING 9-12-22 | METCON 9-12-22 |
SHRED 9-12-22
(Reps, Rx2, Rx3)
WARM UP
30 ON/15 OFF x 2:
Plate to Overhead
Box Step Up
Alt Scorpion (Supine Leg Swings Rd 2)
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Inchworm + Upward Dog-3 reps
Cat-Cow-10 total reps
Alt Snow Angels-10 reps
Downward Dog Shoulder Tap-10 reps
METCON
25 min AMRAP:
15/12 Calorie Assault Bike
15 American Swings
15 Sit Ups (no anchor)
15/12 Calorie Row
15 Box Jumps
15 Hang Powerclean
15 Push Press
Goal: 420+ reps (4+ rounds)
Rx: 53/35, 24''/20'', 95/65 bar OR 35/25 pair
Rx2: 35/26, 24''/20'' Step Ups Allowed, 75/55 bar OR 25/20 pair
Rx3: 26/20, 20''/16'' Step Ups Allowed, 65/45 bar OR 20/15 pair
MODWOD 1: 26/20 Russian Swing, 20''/16'' Step Ups, 20/15 pair, Sub 12 reps of everything!
MODWOD 2: 20/15 Russian Swing, Plate Step Ups, 15/12 pair, Sub 10 reps of everything!
| Vince | 413 Rx2 | 44# KB, 85# bar, 24 in box jumps |
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WARM UP 9-12-22
(Check In)
Shuttle Run-2 minutes
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30 ON/15 OFF x 2:
Good Morning
Hip Rotation (half R/L)
Plank Hold
Hip Bridge Hold
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Alt Scorpion-10 reps
Supine Leg Swing-10 reps
Downward Dog-30 secs
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Post Up Lat Stretch-30 secs
Deadlift-10 reps
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WEIGHTLIFTING 9-12-22
(Weight)
25 Minutes
Deadlift
Work up to a heavy single! Make sure not to repeat your old max! Optional warm up rep scheme:
Off projected max
Bar-10
50%-5 reps
60%-3 reps
70-1 rep
80-1 rep
85-87%-1 rep
NEW MAX or heavy single attempt
| 1st | 315 Rx | Annalee Mon, Sep 12, 2022 | | 2nd | 225 Rx | Grace F Mon, Sep 12, 2022 | | 3rd | 140 Rx | Sara G Mon, Sep 12, 2022 | | 1st | 460 Rx | Bj Mon, Sep 12, 2022
Sean H Mon, Sep 12, 2022 | | 2nd | 430 Rx | Carson Mon, Sep 12, 2022 | | 3rd | 425 Rx | Jake A Mon, Sep 12, 2022 |
| Annalee | 315 Rx | 155, 185, 215, 245, 275, 295, 315, | | Sara G | 140 Rx | | | Jake A | 425 Rx | | | Grace F | 225 Rx | | | Sean H | 460 Rx | | | Ethan C | 385 Rx | | | Carson | 430 Rx | | | Bj | 460 Rx | |
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METCON 9-12-22
(Time, Rx+, Rx2, Rx3)
FOR TIME:
Run-400 m
Powerclean-50 reps
Run-400 m
Goal: Sub 7, CAP 11
Tip: Go 80% on first run. You should have the capacity to do large touch n go sets on the cleans. Sprint the last 400 m!
Rx+: Sub 500 m Run, 60 Powerclean 95/65
Rx: 95/65
Rx2: 75/55
Rx3: 65/45
MODWOD 1: Sub 300 m Run, 45/35 or DB Pair 20/15
MODWOD 2: Sub 200 m Run, 35/25 or DB Pair 15/12
| 1st | 7:29 Rx | Grace F Mon, Sep 12, 2022 | | 2nd | 8:05 Rx2 | Annalee Mon, Sep 12, 2022 | | 3rd | 9:45 Rx3 | Sara G Mon, Sep 12, 2022 | | 1st | 7:23 Rx+ | Sean H Mon, Sep 12, 2022 | | 2nd | 7:22 Rx | Ethan C Mon, Sep 12, 2022 | | 3rd | 7:38 Rx | Derek N Mon, Sep 12, 2022 |
| Annalee | 8:05 Rx2 | | | Sara G | 9:45 Rx3 | | | Jake A | 11:06 Rx2 | Got time capped running in | | Derek N | 7:38 Rx | | | Grace F | 7:29 Rx | | | Sean H | 7:23 Rx+ | | | Ethan C | 7:22 Rx | |
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