WOD Blog
 | Mon, Sep 19 2022 |  |
 | Happy Birthday: Yaliska |
| WARM UP 9-19-22 | WEIGHTLIFTING 9-19-22 | SHRED 9-19-22 | METCON 9-19-22 |
WARM UP 9-19-22
(Check In)
45 ON/15 OFF x 10 minutes
1. Strict Press w/ Pause
2. Air Squat
3. PVC Passthrough
4. Thumbs Up/Breaststrokes (half each)
5. Samson Stretch
6. Cat-Cow
7. Puppy Dog
8. Praying Pose
9. Downward Dog Shoulder Tap
10. Bent Over Barbell Row (pronated)
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WEIGHTLIFTING 9-19-22
(Weight)
22 Minutes
A1. Push Press-5-5-5-5-5
A2. Barbell Row-10-10-10-10-10 (pronated grip)
*Use two barbells as desired! Build up on push press from around 70% of 1RM, or a moderate load. Build up on the barbell row but make sure to maintain hinged position and strict form!
| 1st | 70/75 Rx | Sara G Mon, Sep 19, 2022 | | 2nd | 115 Rx | Grace F Mon, Sep 19, 2022 | | 3rd | 85 Rx | Cherise Mon, Sep 19, 2022 | | 1st | Push press 175, row 195 Rx | Jake A Mon, Sep 19, 2022 | | 2nd | 135 Rx | Derek N Mon, Sep 19, 2022 |
| Sara G | 70/75 Rx | | | Jake A | Push press 175, row 195 Rx | | | Derek N | 135 Rx | | | Cherise | 85 Rx | | | Grace F | 115 Rx | 85,95,105,105,115 | | Kaelin | 75 Rx | |
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SHRED 9-19-22
(Time, Rx2, Rx3)
WARM UP
Run-150 m
Straight Leg Kick-20 m
Walking Hip Rotation-20 m
Grapevines-20 m R/L
High Knees-20 m
Butt Kickers-20 m
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30 ON/15 OFF x 2:
Plate Press (horizontal round 2)
Plate to Overhead
Plate Row
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Alt Snow Angels-10 reps
Alt Scorpion-10 reps
Downward Dog Foot Tap-10 reps
METCON
5 Rounds
200 m Run
10 DB Push Press (pair)
10 Toes to Bar
Into:
5 Rounds:
200 m Run
10 Alt DB Snatch
10 Burpees
Goal: Sub 25, CAP 31 minutes
Rx: 50/35
Rx2: 40-45/25, Sub Hanging Leg Raises
Rx3: 30-35/20 pair, Sub Knees to Chest, 150 m Runs
MODWOD 1: 20-25/15 pair, Lying Toes to Bar, Sub Bodybuilders, 150 m Runs
MODWOD 2: 20/12-15 pair, Lying Toes to Bar, Sub Bodybuilder to Box, 80 m Runs OR Sub 200 m Bike Erg
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METCON 9-19-22
(Time, Rx+, Rx2, Rx3)
30-20-10:
Overhead Squat
Toes to Bar
Goal: Sub 8, CAP 12
Tip: The overhead squat weight today is meant to be light and done for large sets!
Rx+: 75/55
Rx: 45/35
Rx2: 45/35, Hanging Leg Raises or Toes to Rings
Rx3: 35/25, Sub KTC
MODWOD 1: Sub PVC OHS or Back Squat 45/35, Lying Toes to Bar
MODWOD 2: Sub PVC OHS or Box Squat (45/35), 21-15-9 rep scheme
| 1st | 9:27 Rx | Grace F Mon, Sep 19, 2022 | | 2nd | 9:44 Rx | Marnae Mon, Sep 19, 2022 | | 3rd | 7:57 Rx2 | Sara G Mon, Sep 19, 2022 | | 1st | 5:30 Rx | Grant H Mon, Sep 19, 2022 | | 2nd | 7:47 Rx | Derek N Mon, Sep 19, 2022 |
| Sara G | 7:57 Rx2 | KTB | | Derek N | 7:47 Rx | | | Marnae | 9:44 Rx | | | Grace F | 9:27 Rx | Men’s RX | | Grant H | 5:30 Rx | | | Kaelin | 8:30 Rx3 | |
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