WOD Blog
 | Fri, Oct 21 2022 |  |
| SHRED 10-21-22 | WARM UP 10-21-22 | WEIGHTLIFTING 10-21-22 | METCON 10-21-22 |
SHRED 10-21-22
(Time, Rx2, Rx3)
WARM UP
30 ON/15 OFF x 2
Plate to Overhead
Plate Squat
BW Lunge
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Hip Rotation-20 reps R/L
Spiderman to Hammy-30 secs R/L
Hollow Hold-20 secs
Weighted Praying Pose-30 secs
Hammy Stretch-30 secs
METCON
5 Rounds For Time:
12/9 Calorie Ski
12 V-Ups
12 Goblet Squat
Into:
5 Rounds For Time:
12/9 Calorie C2 Bike
12 Ball Slams
12 Lunges Holding Ball
Goal: Sub 24, CAP 30.
*Start on either triplet to share machines
Rx: 50/35 squat and ball slam
Rx2: 35/20 squat and ball slam, Sub Lemon Squeeze
Rx3: 35/20 squat and ball slam, sub lemon squeeze, non-weighted lunges
MODWOD 1: 20/14 squat and ball slam, sub lemon squeeze, non-weighted reverse lunges
MODWOD 2: 14/10 squat and ball slam, sub assisted sit up, step ups
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WARM UP 10-21-22
(Check In)
Shuttle Jog-2 minutes
Straight Leg Kick-20 m
Toe Walk-20 m
Grapevines-20 m R/L
Broad Jumps-20 m
Butt Kickers-20 m
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30 ON/15 OFF x 2
Air Squat
Clean Grip Deadlift (high pull round 2)
Hip Rotation (switch halfway)
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Spiderman to Hammy-30 secs R/L
Praying Pose-30 secs
Downward Dog-30 secs
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Power clean-3 reps
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WEIGHTLIFTING 10-21-22
(Weight)
CLEAN OF CHOICE
20 minutes to find a heavy single.
Power or Squat
Hang or Floor
Make even jumps in warm up sets. Remember, if you're going for a new PR, don't repeat your old max! Go 90-95% and then slightly above!
| 1st | 170 Rx | Annalee Fri, Oct 21, 2022 | | 2nd | 145 Rx | Debora Fri, Oct 21, 2022 | | 3rd | 135 Rx | Marnae Fri, Oct 21, 2022 | | 1st | 205 Rx | Derek N Fri, Oct 21, 2022 | | 2nd | 125 Rx | Keith C Fri, Oct 21, 2022 |
| Annalee | 170 Rx | Power- 65, 95, 125, 145, 155, 145, 155, 165,170, 175-fail, 175-fail | | Marnae | 135 Rx | | | Kaelin | 120 Rx | Hang | | Cherise | 125 Rx | PC | | Derek N | 205 Rx | | | Keith C | 125 Rx | | | Debora | 145 Rx | |
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METCON 10-21-22
(Time, Rx+, Rx2, Rx3)
5 Rounds For Time:
9 Front Squat
200 m Run
Goal: Sub 10, CAP 15
Tip: Front squat load should be moderately heavy, however you should have the capacity to do at least 9 in a row fresh with the weight you use.
Rx+: 175/125
Rx: 155/105
Rx2: 125/85
Rx3: 95/65
MODWOD 1: 45/35 Sub Back Squat, 150 m Run
MODWOD 2: 45/35 Sub Box Squat, 100 m Run
| 1st | 9:12 Rx2 | Marnae Fri, Oct 21, 2022 | | 2nd | 10:15 Rx2 | Annalee Fri, Oct 21, 2022 | | 3rd | 11:46 Rx2 | Cherise Fri, Oct 21, 2022 | | 1st | 8:57 Rx2 | Derek N Fri, Oct 21, 2022 | | 2nd | 10:58 Rx3 | Keith C Fri, Oct 21, 2022 |
| Annalee | 10:15 Rx2 | 95lb | | Marnae | 9:12 Rx2 | | | Kaelin | 10:40 Rx3 | 75 lbs | | Cherise | 11:46 Rx2 | | | Derek N | 8:57 Rx2 | 135# | | Keith C | 10:58 Rx3 | |
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