WOD Blog
 | Fri, Sep 23 2022 |  |
| METCON 9-23-22 | WARM UP 9-23-22 | SHRED 9-23-22 | WEIGHTLIFTING 9-23-22 |
METCON 9-23-22
(Time, Rx+, Rx2, Rx3)
FOR TIME:
36 KB Taters
6 Rounds:
8/6 Calorie Row or Ski
8 Box Jumps
36 KB Taters
Goal: Sub 11, CAP 15.
Rx+: 30''/24'', 53/35
Rx: 24''/20'', 53/35
Rx2: 24''/20'' Step Ups Allowed OR 20''/16'' box jumps, 35/26
Rx3: 20''/16'' step ups allowed, 26/20
MODWOD 1 :20''/16'', Sub 36 Russian Swings 26/20
MODWOD 2: Sub Plate Step Ups, Sub 36 Russian swing 20/15, 4 Rounds of middle section.
| 1st | 11:41 Rx+ | Grace F Fri, Sep 23, 2022 | | 2nd | 10:31 Rx | Marnae Fri, Sep 23, 2022 | | 3rd | 12:20 Rx2 | Annalee Fri, Sep 23, 2022 | | 1st | 12:28 Rx | Derek N Fri, Sep 23, 2022 | | 2nd | 12:53 Rx | Ethan C Fri, Sep 23, 2022 | | 3rd | 12:18 Rx2 | Bill Fri, Sep 23, 2022 |
| Annalee | 12:20 Rx2 | 35lb KB, step up 24” | | Sara G | 14:50 Rx2 | KB 20/26 and box jumps | | Derek N | 12:28 Rx | | | Marnae | 10:31 Rx | | | Jake A | 15:00 Rx2 | 29 inch step ups, time capped with 15 taters left | | Bill | 12:18 Rx2 | | | Ethan C | 12:53 Rx | | | Grace F | 11:41 Rx+ | | | Jamie J | 12:37 Rx2 | W/box jumps | | Cherise | 12:58 Rx2 | | | Kaelin | 15:00 Rx3 | 8 Taters left |
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WARM UP 9-23-22
(Check In)
30 ON/15 OFF x 2 sets:
Russian Swing
Goblet Squat
Step Up
Good Morning
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Hip Rotation-20 reps R/L
Frog Pose-30 secs
Pigeon Pose-30 secs R/L
Glute Bridge-15 reps
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Post Up Lat Stretch-30 secs
Hang Powerclean-3 reps
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Explain weightlifting
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SHRED 9-23-22
(Time, Rx2, Rx3)
WARM UP:
2 Minute AMRAP: Step Ups
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20 ON/10 OFF X 8 (Alt 4 sets each)
Russian Swing
BW Lunge
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Jane Fonda-10 reps R/L
Donkey Kick-10 reps R/L
Spiderman to Hammy-30 secs R/L
Supine leg Swing-10 reps
Glute Bridge-10 reps
Downward Dog-30 secs
METCON
FOR TIME:
100 Double Unders
100 Walking Goblet Lunge
100 Lemon Squeeze
100 Russian Swing
100 Box Jumps
100 m Sled Push
GOAL: Sub 30, CAP 37 minutes.
Rx: 53/35, 90/70, 24''/20''
Rx2: 35/26, 90/70, Sub 200 Singles, 24''/20'', step ups allowed
Rx3: 26/20, 70/50, Sub 100 Singles, 20''/16'', step ups allowed
MODWOD 1: Sub 80 Reps of Each, 26/20, 70/50, 20''/16'', Step Ups Allowed, Sub BW Reverse Lunge
MODWOD 2: Sub 60 Reps of each, 20/15, 70/50, Plate Step Ups, Sub Air Squats for Lunges
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WEIGHTLIFTING 9-23-22
(Weight)
6-8 sets:
3 Position Clean
Above Knee (second position load hamstrings)
Below Knee (one inch off floor)
Floor
*Hold onto the bar from above to below the knee. Can reset on the ground before floor rep if desired!
Building from 60% of max. Choose power or squat and stick with it for the cycle!
| 1st | 145 Rx | Jamie J Fri, Sep 23, 2022
Grace F Fri, Sep 23, 2022 | | 2nd | 135 Rx | Annalee Fri, Sep 23, 2022 | | 3rd | 115 Rx | Marnae Fri, Sep 23, 2022 | | 1st | 215 Rx | Grant H Fri, Sep 23, 2022 | | 2nd | 205 Rx | Jake A Fri, Sep 23, 2022 | | 3rd | 195 Rx | Ethan C Fri, Sep 23, 2022 |
| Annalee | 135 Rx | 65,95,125, 95,95,95,115,125,135 | | Derek N | 165 Rx | | | Grant H | 215 Rx | | | Marnae | 115 Rx | | | Jake A | 205 Rx | Could not do 215 without setting down the bar | | Bill | 155 Rx | | | Sara G | 90 Rx | | | Ethan C | 195 Rx | | | Grace F | 145 Rx | 115,125,135,145 | | Jamie J | 145 Rx | | | Cherise | 105 Rx | | | Kaelin | 95 Rx | |
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