WOD Blog
 | Wed, Oct 19 2022 |  |
 | Happy Birthday: Saori |
| WARM UP 10-19-22 | METCON 10-19-22 | WEIGHTLIFTING 10-19-22 |
WARM UP 10-19-22
(Check In)
45 ON/15 OFF x 10
Jump Rope
Air Squat
Hip Rotation (half R/L)
Half Kneeling Adductor Stretch (half R/L)
Spiderman to Hammy R
Spiderman to Hammy L
Pigeon Pose R
Pigeon Pose L
Praying Pose
Downward Dog
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Deadlift-10 reps
Front Squat-10 reps
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METCON 10-19-22
(Time, Rx+, Rx2, Rx3)
3 Rounds For Time:
50 Air Squat
25 Deadlift
50 Double Under
Goal: Sub 11, CAP 15.
Rx+: 165/115, only choose this if you can beat the goal!
Rx: 135/95
Rx2: 115/75, Sub Lateral Hops
Rx3: 95/65, Sub Singles
MODWOD 1: 75/55, sub singles or plate taps, Sub 40/20/40 Rep Scheme
MODWOD 2: 75/55, Sub 30/20/40 Rep Scheme
| 1st | 15:00 Rx | Rachel Mad Wed, Oct 19, 2022 | | 2nd | 9:30 Rx2 | Melinda Wed, Oct 19, 2022 | | 3rd | 15 Rx3 | Kaelin Wed, Oct 19, 2022 | | 1st | 12:58 Rx | Derek N Wed, Oct 19, 2022 | | 2nd | 11:34 Rx3 | Keith C Wed, Oct 19, 2022 |
| Derek N | 12:58 Rx | | | Keith C | 11:34 Rx3 | | | Melinda | 9:30 Rx2 | Singles instead of lateral hops | | Rachel Mad | 15:00 Rx | 20 DU into last round | | Kaelin | 15 Rx3 | 175 lbs |
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WEIGHTLIFTING 10-19-22
(Weight)
20 Minutes to find:
Front Squat-1RM!
Make even jumps in warm up sets and remember do not repeat your old max. Do non-fatiguing warm up sets building to 90-95% then go up to 101-105% if finding a new max!
| 1st | 215 Rx | Annalee Wed, Oct 19, 2022 | | 2nd | 180 Rx | Kaelin Wed, Oct 19, 2022 | | 3rd | 170 Rx | Rachel Mad Wed, Oct 19, 2022 | | 1st | 255 Rx | Derek N Wed, Oct 19, 2022 | | 2nd | 135 Rx | Keith C Wed, Oct 19, 2022 |
| Derek N | 255 Rx | | | Keith C | 135 Rx | | | Rachel Mad | 170 Rx | didn't hit depth on 180 | | Kaelin | 180 Rx | | | Marnae | 150 Rx | | | Annalee | 215 Rx | 95, 145, 165, 190, 205, 225-fail, 215-fail, 215-fail, 215! |
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