WOD Blog
 | Mon, Sep 26 2022 |  |
 | Happy Birthday: Madison R |
| SHRED 9-26-22 | WEIGHTLIFTING 9-26-22 | WARM UP 9-26-22 | METCON 9-26-22 |
SHRED 9-26-22
(Time, Rx2, Rx3)
WARM UP:
45 ON/15 OFF x 5
1. Jumping Jacks
2. 1 Inchworm + 4 Shoulder Tap
3. Standing YTW's-(switch every few reps)
4. Alt Scorpion
5. Downward Dog Foot Tap
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Post Up Lat Stretch-30 secs
Pec Stretch on Rig-30 secs R/L
Supinated Hang-20 secs
Scap Pull-10 reps
Arch Hollow-10 reps
METCON
FOR TIME:
Buy In: 50/40 Calorie Row
18-15-12-9-6-3
Pull Up
Push Up
Dumbbell Hang Powerclean
Burpee
Buy In: 50/40 Calorie Ski
Goal: Sub 23, CAP 30 minutes
Rx: 50/35 pair
Rx2: 40-45/25 pair, sub Jumping CTB Pull Ups, Incline Push Ups
Rx3: 25/20 pair, Sub Jumping Pull Ups, Incline Push Ups, Bodybuilders
MODWOD 1: 20/15 pair, Ring Row, Incline Push Up, Bodybuilders (15-12-9-6-3-3), Sub 40/30 Calories
MODWOD 2: 15/12 pair, Ring Row, Incline Push Up, Bodybuilder to Box, 15-12-19-6-3 rep scheme, 40/35 Calories
| Vince | 24:18 Rx2 | 40# Db, all else RX | | Spencer Cl | 16 Rx2 | |
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WEIGHTLIFTING 9-26-22
(Weight)
20 Minutes
A1. Push Press-5-5-5-5-5
A2. Barbell Row-10-10-10-10-10 (pronated grip)
*Use two barbells as desired. Start working sets around 75% of 1RM or at 90% of where you ENDED last week for push press. Start 5-10# heavier on barbell row. Build up each set as form allows.
| 1st | 127 Rx | Jamie J Mon, Sep 26, 2022 | | 2nd | 125 Rx | Grace F Mon, Sep 26, 2022 | | 3rd | 120 Rx | Annalee Mon, Sep 26, 2022 | | 1st | 195 Rx | Bj Mon, Sep 26, 2022 | | 2nd | 165 Rx | Todd N Mon, Sep 26, 2022 | | 3rd | 145 Rx | Ethan C Mon, Sep 26, 2022 |
| Sara G | 75 Rx | | | Annalee | 120 Rx | 75, 105, 115-fail, 110, 115, 120 Row:105 | | Marnae | 85 Rx | | | Derek N | 135 Rx | | | Debora | 90 lbs Rx | | | Cherise | 100 Rx | | | Jamie J | 127 Rx | | | Ethan C | 145 Rx | | | Grace F | 125 Rx | 95,105,105,115,125 | | Todd N | 165 Rx | Strict Press | | Kaelin | 80 Rx | | | Bj | 195 Rx | |
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WARM UP 9-26-22
(Check In)
30 ON/15 OFF x 2:
Plate to Overhead
Plate Thruster
Plate Row w/ Pause
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1 Inchworm+6 Shoulder Tap-3 reps
YTW's-10 reps each position
Spiderman w/ Thoracic Rot-5 reps R/L
Praying Pose-30 secs
Downward Dog-30 secs
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Push Press-10 reps
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METCON 9-26-22
(Time, Rx+, Rx2, Rx3)
FOR TIME:
40 Pull Ups
80 Wall Ball
60 Alt Dumbbell Snatch
Goal: Sub 12, CAP 16.
Rx+: Sub CTB Pull Up, 20#/10'-14#/9', 55/40
Rx: 20#/10'-14#/9', 50/35
Rx2: Sub Jumping CTB Pull Up, 14#/10'-10#/9', 35/25
Rx3: Sub Jumping Pull Up, 14#/10'-10#/9', 25-30/20
MODWOD 1: Sub Ring Row, 10#/8'-6#/8', 20/15
MODWOD 2: Sub Ring Row, 10#/8'-6#/8', 20/15, Sub 30/60/50 reps
| 1st | 11:29 Rx | Annalee Mon, Sep 26, 2022 | | 2nd | 12:07 Rx | Grace F Mon, Sep 26, 2022 | | 3rd | 13:17 Rx | Marnae Mon, Sep 26, 2022 | | 1st | 12:33 Rx | Derek N Mon, Sep 26, 2022 | | 2nd | 14:54 Rx | Todd N Mon, Sep 26, 2022 | | 3rd | 15:17 Rx | Ethan C Mon, Sep 26, 2022 |
| Annalee | 11:29 Rx | Jump CTB | | Sara G | 14:30 Rx2 | | | Derek N | 12:33 Rx | | | Marnae | 13:17 Rx | | | Jamie J | 14:19 Rx | | | Ethan C | 15:17 Rx | | | Grace F | 12:07 Rx | | | Todd N | 14:54 Rx | | | Kaelin | 15:30 Rx3 | |
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