WOD Blog
 | Wed, Oct 5 2022 |  |
| WARM UP 10-5-2022 | WEIGHTLIFTING 10-5-22 | METCON 10-5-22 |
WARM UP 10-5-2022
(Check In)
45 ON/15 OFF x 10 minutes
1. Air Squat
2. Plank off Hands
3. BW Lunge
4. Hip Rotation (20 secs R/L)
5. Spiderman to Hammy R
6. Spiderman to Hammy L
7. Pigeon R
8. Pigeon L
9. Glute Bridges
10. Praying Pose to Hammy
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WEIGHTLIFTING 10-5-22
(Weight)
25 Minutes
4-5 Sets:
A1. Front Squat-3 reps
A2. Rower/Slider Hamstring Curl-10-15 reps
A3. Weighted Sit Up-8-12 reps
REST 1-2 minutes
Start front squats at 80% of max, or at 90% of last week and build up. Add weight to hip extension as needed to increase difficulty.
| 1st | 195 Rx | Annalee Wed, Oct 5, 2022 | | 2nd | 155 Rx | Grace F Wed, Oct 5, 2022 | | 3rd | 145 Rx | Debora Wed, Oct 5, 2022 | | 1st | 245 Rx | Derek N Wed, Oct 5, 2022 | | 2nd | 235 Rx | Ethan C Wed, Oct 5, 2022 |
| Annalee | 195 Rx | 95, 125, 155, 175, 195, 200-2 reps | | Derek N | 245 Rx | | | Debora | 145 Rx | | | Marnae | 125 Rx | 135 x 2 | | Ethan C | 235 Rx | | | Grace F | 155 Rx | 115,125,135,145,155 |
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METCON 10-5-22
(Time, Rx+, Rx2, Rx3)
8 min AMRAP:
20 m Walking Lunge (no weight)
10 m Seal Walk
10 Goblet Squat
Goal: 5+ Rounds (200+ Reps)
FOR SCORING-10 m=10 reps 20 m =20 reps
Rx+: 70/53
Rx: 53/35
Rx2: 35/26
Rx3: Sub 14 Reverse Lunges, 26/20, Sub Bear Crawl
MODWOD 1: Sub 12 Reverse Lunges, 20/15, Sub Bear Crawl
MODWOD 2: Sub 12 Step Ups, Air Squat, Sub 12 Incline Plank Shoulder Tap
| 1st | 180 Rx+ | Grace F Wed, Oct 5, 2022 | | 2nd | 150 Rx | Annalee Wed, Oct 5, 2022 | | 3rd | 230 Rx | Marnae Wed, Oct 5, 2022 | | 1st | 190 Rx | Derek N Wed, Oct 5, 2022 | | 2nd | 230 Rx | Ethan C Wed, Oct 5, 2022 |
| Annalee | 150 Rx | Seal walks 👎🏻👎🏻 | | Derek N | 190 Rx | | | Marnae | 230 Rx | | | Ethan C | 230 Rx | | | Grace F | 180 Rx+ | |
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