WOD Blog
 | Wed, Oct 12 2022 |  |
| WARM UP 10-12-22 | WEIGHTLIFTING 10-12-22 | METCON 10-12-22 |
WARM UP 10-12-22
(Check In)
45 ON/15 OFF x 8 minutes
1. Plate to Overhead
2. Plate Squat
3. 1 Inchworm+4 Shoulder Tap
4. Hip Rotation (switch halfway)
5. Spiderman to Hammy R
6. Spiderman to Hammy L
7. Puppy Dog Stretch
8. Praying Pose to Hammy (back and forth)
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Front Squat-5 reps
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WEIGHTLIFTING 10-12-22
(Weight)
25 Minutes:
A1. Front Squat-3-3-3-3-3
A2. Rower/Slider Hamstring Curl-5x10-15 reps
A3. Weighted Sit Up-10-15 reps
Start front squat working sets at 85% of max or at 85% of where you ended last week trying to build up heavier than last week!
| 1st | 165 Rx | Grace F Wed, Oct 12, 2022 | | 2nd | 140 Rx | Kaelin Wed, Oct 12, 2022 | | 1st | 215 Rx | Seth B Wed, Oct 12, 2022 | | 2nd | 135 Rx | Taylor Ba Wed, Oct 12, 2022 | | 3rd | 125 Rx | Keith C Wed, Oct 12, 2022 |
| Keith C | 125 Rx | | | Grace F | 165 Rx | 125,145,155,165,165 | | Taylor Ba | 135 Rx | | | Seth B | 215 Rx | | | Kaelin | 140 Rx | |
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METCON 10-12-22
(Reps, Rx2, Rx3)
8 min AMRAP:
8 Jump Squat
4 Single Arm Devil Press (2 R/L)
Goal: 8+ Rounds (96+ reps)
Tip: You are meant to move at an aggressive pace!
Rx: 50/35
Rx2: 35/25
Rx3: 25/20
MODWOD 1: Sub Air Squats, Bodybuilder+DB Snatch 20/15
MODWOD 2: Sub Air Squats, Sub 4 Bodybuilder to Box+4 Alt DB Snatch, 15/12
| Keith C | 108 Rx3 | | | Grace F | 120 Rx | | | Seth B | 120 Rx | Tried to keep up with Grace. But definitely beat Marnae. |
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