WOD Blog
 | Wed, Oct 26 2022 |  |
| WARM UP 10-26-22 | WEIGHTLIFTING 10-26-22 | METCON 10-26-22 |
WARM UP 10-26-22
(Check In)
30 ON/15 OFF x 2
Air Squat
Hang Snatch High Pull
PVC Passthrough
Plank Shoulder Tap
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Hip Rotation-20 reps R/L
Samson Stretch-30 secs R/L
Thumbs Up-10 reps
Breaststrokes-10 reps
Praying Pose to Hammy-30 secs each
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Hang Powersnatch (from second position)-3 reps
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WEIGHTLIFTING 10-26-22
(Weight)
20 Minutes
Hang Powersnatch (second position, above knee, load hamstrings)
Build up to a heavy double. OR Stay light and focus on technique!
| 1st | 95 Rx | Annalee Wed, Oct 26, 2022 | | 2nd | 85 Rx | Marnae Wed, Oct 26, 2022 | | 1st | 135 Rx | Derek N Wed, Oct 26, 2022 | | 2nd | 125 Rx | Ethan C Wed, Oct 26, 2022 | | 3rd | 75 Rx | Keith C Wed, Oct 26, 2022 |
| Annalee | 95 Rx | One million reps | | Derek N | 135 Rx | | | Marnae | 85 Rx | | | Ethan C | 125 Rx | | | Keith C | 75 Rx | |
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METCON 10-26-22
(Time, Rx+, Rx2, Rx3)
5 Rounds For Time:
10 Alt Hang DB Split Snatch (5 R/L)
10 Goblet Squat
10 Burpees
Goal: Sub 10, CAP 15 Minutes
Rx+: Sub 12 of each movement 50/35
Rx: 50/35
Rx2: 35/25
Rx3: 25/20, Sub 7 Burpees
MODWOD 1: 20/15, Sub 7 Bodybuilders
MODWOD 2: 15/12, Sub 7 Bodybuilder to Box
| 1st | 8:35 Rx2 | Marnae Wed, Oct 26, 2022 | | 2nd | 10:52 Rx2 | Annalee Wed, Oct 26, 2022 | | 1st | 9:56 Rx | Derek N Wed, Oct 26, 2022 | | 2nd | 11:13 Rx | Ethan C Wed, Oct 26, 2022 | | 3rd | 11:55 Rx | Colby Wed, Oct 26, 2022 |
| Annalee | 10:52 Rx2 | 30lb DB | | Derek N | 9:56 Rx | | | Marnae | 8:35 Rx2 | | | Ethan C | 11:13 Rx | | | Colby | 11:55 Rx | | | Keith C | 7:50 Rx3 | |
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