WOD Blog
 | Fri, Sep 16 2022 |  |
| SHRED 9-16-22 | METCON 9-16-22 | WEIGHTLIFTING 9-16-22 | WARM UP 9-16-22 |
SHRED 9-16-22
(Time, Rx2, Rx3)
WARM UP:
45 ON/15 OFF x 7 minutes
Plate to Overhead
Plate Plank Walk Over
Thumbs Up/Breaststrokes
Plate to Overhead
Puppy Dog Stretch
Reverse Shoulders
Hip Bridge Hold
3 Rounds:
20/15 Calorie Ski
25 Push Ups
30 Plate to Overhead
Into:
3 Rounds:
20/15 Calorie Row
25 Bodybuilders
30 Alt DB Snatch
Goal: Sub 27, CAP 35 minutes
*Start on either triplet to share equipment.
Rx: 35/25 plate, 50/35 DB
Rx2: 35/25 plate, 35/25 DB, Sub Incline Push Up
Rx3: 20/15 plate, 25/20 DB, Sub Incline Push Up
MODWOD 1: 20/15 plate, 20/15 DB, Sub Incline Push Up, Sub 15/12-20-25 rep scheme
MODWOD 2: 15/12 Plate, 15/12 DB, Sub Incline Push Up Sub 10/7-15-20 rep scheme, Sub Bodybuilder to Box
| Vince | 27:11 Rx2 | reg pushups | | Cherise | 35:00 dnf Rx2 | Those bodybuilders 😰 |
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METCON 9-16-22
(Time, Rx+, Rx2, Rx3)
3 Rounds For Time:
36 Wall Ball
18 Pull Ups
Goal: Sub 10, CAP 15
Tip: We are looking for large sets and quick transitions!
Rx+: Sub CTB Pull Up 20#/10'-14#/9'
Rx: 20#/10'-14#/9'
Rx2: 14#/10'-10#/9' Sub Jumping CTB Pull Up
Rx3: 14#/10'-10#/9', Sub Jumping Pull Up OR Ring Row
MODWOD 1: 10#/8'-6#/8' Sub Ring Rows, Sub 28/14 reps
MODWOD 2: 10#/8'-6#/8', Sub Ring Rows, 24/12 reps
| 1st | 12 Rx3 | Kaelin Fri, Sep 16, 2022 | | 2nd | 10:58 Rx3 | Cherise Fri, Sep 16, 2022 | | 1st | 8:33 Rx | Derek N Fri, Sep 16, 2022 | | 2nd | 15:00 Rx3 | Scott B Fri, Sep 16, 2022
Jake A Fri, Sep 16, 2022 |
| Kaelin | 12 Rx3 | | | Jake A | 15:00 Rx3 | 2+22 got capped. | | Derek N | 8:33 Rx | | | Cherise | 10:58 Rx3 | | | Scott B | 15:00 Rx3 | |
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WEIGHTLIFTING 9-16-22
(Weight)
20 Minutes
Back Squat
Work up to a heavy single! Make even jumps in warm ups, remember, don't repeat your old max!
Optional warm up rep scheme (off projected max)
Bar-10
50%-5
60%-3
70%-1
80%-1
90%-1
93%-1 (optional)
101% or new PR attempt
| 1st | 277 Rx | Annalee Fri, Sep 16, 2022 | | 2nd | 205 Rx | Cherise Fri, Sep 16, 2022 | | 3rd | 185 Rx | Halle Fri, Sep 16, 2022 | | 1st | 365 Rx | Jake A Fri, Sep 16, 2022 | | 2nd | 360 Rx | Carson Fri, Sep 16, 2022 | | 3rd | 275 Rx | Derek N Fri, Sep 16, 2022 |
| Kaelin | 170 Rx | | | Scott B | 225 Rx | | | Jake A | 365 Rx | | | Derek N | 275 Rx | | | Cherise | 205 Rx | | | Carson | 360 Rx | | | Halle | 185 Rx | | | Annalee | 277 Rx | 135,165,195,225,245,277 |
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WARM UP 9-16-22
(Check In)
30 ON/15 OFF x 2:
Plate Thruster
Plate Row
Jane Fonda (half R/L)
----
Half Kneeling Adductor Stretch-5 reps R/L
90-90 Hip Rotation-10 reps
YTW's-10 reps each
Spiderman to Hammy-30 secs R/L
Praying Pose to Hammy-30 secs each
----
Scap Pull-10 reps
Back Squat-10 reps
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Warm up pull up more before metcon!
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