WOD Blog
 | Wed, Sep 14 2022 |  |
| WARM UP 9-14-22 | METCON 9-14-22 | WEIGHTLIFTING 9-14-22 |
WARM UP 9-14-22 (Check In) 2x: Shuttle Run-1 min Plate OH Carry-40 m Horizontal Plate Press-10 reps Overhead Plate Press-10 reps Plate Row-10 reps Plate Bus Driver-10 reps ---- Cat-Cow-10 total reps Scap Push Up-10 reps Alternating Snow Angels-10 reps Table Top-5 reps ---- Supinated Hang-30 secs ---- Set up benches!
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METCON 9-14-22 (Time, Rx+, Rx2, Rx3) FOR TIME: 10-8-6-4-2: Shoulder to Overhead Burpee Toes to Bar Goal: Sub 7, CAP 10 Tip: The barbell weight today should be heavy, but you should be able to do at least 8 reps in a row fresh. Rx+ 205/145 Rx: 185/125 Rx2: 150/100, Sub Burpee Toes to Rings or Burpee Hanging Leg Raise Rx3: 115/75, Sub Burpee KTC MODWOD 1: 75/55 OR 25/20 DB pair, Sub Bodybuilder+KTC MODWOD 2: 45/35 OR 20/15 DB pair, Sub Bodybuilder to Box
| 1st | 8:51 Rx | Grace F Wed, Sep 14, 2022 | | 2nd | 8:31 Rx2 | Annalee Wed, Sep 14, 2022 | | 3rd | 7:08 Rx3 | Marnae Wed, Sep 14, 2022 | | 1st | 8:17 Rx+ | Sean H Wed, Sep 14, 2022 | | 2nd | 10:00 Rx3 | Scott B Wed, Sep 14, 2022 |
| Annalee | 8:31 Rx2 | | | Sara G | 9:45 Rx3 | 75 but dropped to 65 | | Scott B | 10:00 Rx3 | | | Marnae | 7:08 Rx3 | | | Grace F | 8:51 Rx | | | Kaelin | 8:30 | Modwod 1 | | Sean H | 8:17 Rx+ | |
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WEIGHTLIFTING 9-14-22 (Weight) 25 minutes: A1. Bench Press-1RM A2. Weighted CTB Chin Up-1RM* *If you're still working on chin ups accumulate 30 band assisted reps OR 30 Ring Rows. Make even jumps in warm up sets. Remember not to repeat your old max!
| 1st | 215 Rx | Spencer Cl Wed, Sep 14, 2022 | | 2nd | 160 Rx | Grace F Wed, Sep 14, 2022 | | 3rd | 125 Rx | Kaelin Wed, Sep 14, 2022 Annalee Wed, Sep 14, 2022 | | 1st | 300 Rx | Bj Wed, Sep 14, 2022 | | 2nd | 265 Rx | Sean H Wed, Sep 14, 2022 | | 3rd | 215 Rx | Scott B Wed, Sep 14, 2022 |
| Sara G | 95 Rx | | | Annalee | 125 Rx | 75, 95, 105, 115, 120, 125, 130-fail. Not PR | | Scott B | 215 Rx | | | Saori | 105 Rx | | | Derek N | 205 Rx | | | Grace F | 160 Rx | Not a PR | | Spencer Cl | 215 Rx | | | Kaelin | 125 Rx | | | Sean H | 265 Rx | | | Bj | 300 Rx | |
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