WOD Blog
 | Fri, Sep 30 2022 |  |
| SHRED 9-30-22 | WARM UP 9-30-22 | METCON 9-30-22 | WEIGHTLIFTING 9-30-22 |
SHRED 9-30-22
(Time, Rx+, Rx2, Rx3)
WARM UP:
45 ON/15 OFF x 10 minutes
1. Jump Rope
2. Air Squat
3. Kettlebell deadlift
4. Reverse Lunge
5. Hip Rotation (half R/L)
6. Spiderman to Hammy R
7. Spiderman to Hammy L
8. Glute Bridge
9. Frog Pose
10. Downward Dog
METCON
FOR TIME:
10-9-8-7-6-5-4-3-2-1:
Dumbbell Deadlift
Dumbbell Front Squat
DB Front Rack Reverse Lunge (pair, total reps)
*Between each set:
10/7 Calorie Assault Bike
20 Double Unders
Goal: Sub 21, CAP 26
Rx+: 50/35 pair
Rx: 35/25 pair
Rx2: 25/20 pair, Sub 30 Singles
Rx3: 20/15 pair (no weight as needed on lunges), 20 singles
MODWOD 1: 20/15 pair, no weight on lunges), 20 singles or plate taps, 7/5 Calorie Assault Bike
MODWOD 2: 15/12 pair, sub step ups or assisted lunges, 20 plate taps, 7/5 calories 9 down to 1 (no 10 set)
| Vince | 22:17 Rx | did 10 rounds of bike and DU |
|
WARM UP 9-30-22
(Check In)
20 ON/10 OFF x 2
Front to Back Hops
Side to Side Hops
Jumping Jacks
Four Square Hops
---
Air Squat-15 reps
Fire Hydrant-10 reps R/L
Donkey Kick-10 reps R/L
Spiderman to Hammy-30 secs R/L
SL Hip Bridge Hold-15 secs each R/L
---
Post Up Lat Stretch-30 secs
Hang Powerclean-3 reps
Front Squat-3 reps
|
METCON 9-30-22
(Time, Rx+, Rx2, Rx3)
15-12-9-6-3:
Hang Squat Clean (ASCENDING weights)
Goal: Sub 7, CAP 10
Tip: This should progress from a lighter load to a heavy load. Go in between levels as needed for you!
Rx+:
15-125/85
12-155/105
9-165/115
6-185/125
3-205/145
Rx:
15-115/75
12-135/95
9-155/105
6-165/115
3-185/125
Rx2:
15-75/55
12-95/65
9-115/75
6-125/85
3-135/95
Rx3:
15-45/35
12-65/45
9: 75/55
6: 95/65
3: 110/70
MODWOD 1:
Sub Powerclean (rx3 weights or adjust weights with coach)
MODWOD 2:
For Time:
35 Powercleans (45/35)
| 1st | 8:58 Rx | Annalee Fri, Sep 30, 2022 | | 2nd | 5:32 Rx2 | Marnae Fri, Sep 30, 2022 | | 3rd | 7:34 Rx2 | Cherise Fri, Sep 30, 2022 | | 1st | 9:57 Rx | Ethan C Fri, Sep 30, 2022 | | 2nd | 8:16 Rx2 | Derek N Fri, Sep 30, 2022 |
| Annalee | 8:58 Rx | | | Derek N | 8:16 Rx2 | | | Cherise | 7:34 Rx2 | | | Ethan C | 9:57 Rx | | | Sara G | 7:30 Rx3 | 45/50/55/65/75 | | Marnae | 5:32 Rx2 | |
|
WEIGHTLIFTING 9-30-22
(Weight)
6-8 Sets:
3 Position Clean
Above Knee (second position, load hammies)
Below Knee
Ground
Deadlift barbell up to hip then load hamstrings for your above the knee clean. Keep hold on the barbell and perform your rep from below the knee. Feel free to then drop the bar or reset on the floor before performing your third rep. Try to build up heavier than last week!
| 1st | 145 Rx | Annalee Fri, Sep 30, 2022 | | 2nd | 125 Rx | Marnae Fri, Sep 30, 2022
Cherise Fri, Sep 30, 2022 | | 3rd | 120 Rx | Debora Fri, Sep 30, 2022 | | 1st | 215 Rx | Jake A Fri, Sep 30, 2022 | | 2nd | 205 Rx | Ethan C Fri, Sep 30, 2022 | | 3rd | 195 Rx | Bj Fri, Sep 30, 2022 |
| Annalee | 145 Rx | 65, 95, 125, 135, 140, 145, 150-1rep | | Cherise | 125 Rx | | | Ethan C | 205 Rx | 135,155,185,195,205 | | Derek N | 175 Rx | | | Jake A | 215 Rx | Power clean | | Marnae | 125 Rx | Squat | | Debora | 120 Rx | | | Bj | 195 Rx | |
|
