WOD Blog
 | Mon, Oct 31 2022 |  |
 | Happy Birthday: Camden Zirki |
| SHRED 10-31-22 | WARM UP 10-31-22 | METCON 10-31-22 | WEIGHTLIFTING 10-31-22 |
SHRED 10-31-22
(Time, Rx2, Rx3)
WARM UP:
45 ON/15 OFF x 10 Minutes
1. Jump Rope
2. Plate to Overhead
3. Plate Row
4. Plate Rotation (switch halfway)
5. Plate Squat
6. Hip Rotation (switch halfway)
7. Spiderman to Hammy R
8. Spiderman to Hammy L
9. Praying Pose
10. Downward Dog
----
Scap Pull-10 reps
Arch Hollows-10 reps
METCON
5 min AMCAP:
Ski Calories
REST 1 minute
5 min AMRAP:
10 Alt DB Snatch
10 Toes to Bar
REST 1 minute
5 min AMCAP:
Bike Erg Calories
REST 1 minute
5 min AMRAP:
10 Goblet Squat
30 Single Unders
Rx: 50/35
Rx2: 40-45/25, Sub Hanging Leg Raise
Rx3: 25-30/20, Sub KTC
MODWOD 1: 20/15, Sub Lying Toes to Bar, Sub 30 plate taps or singles
MODWOD 2: 15/12, Sub Lying Toes to Bar, Sub 20 Plate Taps or Singles, Sub 8/8 rep scheme on first couple, 8/20 on second couplet
|
WARM UP 10-31-22
(Check In)
45 ON/15 OFF x 10 minutes
1. Jumping Jacks
2. Air Squat
3. Clean Grip Deadlift
4. Band Pull Apart (mix styles)
5. Band Press (half in front/half behind)
6. Samson Stretch R (use band as needed)
7. Samson Stretch L
8. Praying Pose
9. Downward Dog
10. Hang Clean and Jerk
---
Scap Pull-10 reps
Arch Hollow-10 reps
---
Explain cluster/weighted pull up!
|
METCON 10-31-22
(Time, Rx+, Rx2, Rx3)
FOR TIME:
25-20-15-10-5:
Hang Clean and Jerk
Toes to Bar
Goal: Sub 10, CAP 15
Rx+: 115/75
Rx: 95/65
Rx2: 75/55, Sub Hanging Leg Raises
Rx3: 65/45, Sub KTC
MODWOD 1: 45/35 or 20/15 DB Pair, Sub Lying Toes to Bar
MODWOD 2: 45/35 or 15/12 DB pair, Sub Lying Toes to Bar, 20-15-10-5 Rep Scheme
| 1st | 13:09 Rx2 | Kirklin Mon, Oct 31, 2022 | | 2nd | 13:19 Rx2 | Annalee Mon, Oct 31, 2022 | | 3rd | 13:35 Rx3 | Kaelin Mon, Oct 31, 2022 | | 1st | 9:00 Rx+ | Sean H Mon, Oct 31, 2022 | | 2nd | 11:40 Rx | eli r Mon, Oct 31, 2022 | | 3rd | 14:18 Rx | Ethan C Mon, Oct 31, 2022 |
| Annalee | 13:19 Rx2 | 75lb bar* | | eli r | 11:40 Rx | | | Jake A | 13:01 Rx3 | 75 lbs, KTC | | Ethan C | 14:18 Rx | | | Keith C | 11:40 | Mod wod1 | | Sean H | 9:00 Rx+ | | | Kaelin | 13:35 Rx3 | 55 lbs | | Kirklin | 13:09 Rx2 | RX weight tho |
|
WEIGHTLIFTING 10-31-22
(Weight)
20 MInute Timer:
Find a 1RM Cluster
Find a 1RM Weighted Pull Up
Superset as desired to build up to a heavy set on each movement! For those still working on pull ups accumulate 30-40 band assisted reps throughout the 20 minute time frame!
| 1st | 145 Rx | Annalee Mon, Oct 31, 2022 | | 2nd | 105 Rx | Kaelin Mon, Oct 31, 2022 | | 3rd | 70 Rx | Cherise Mon, Oct 31, 2022 | | 1st | 245 Rx | Seth B Mon, Oct 31, 2022 | | 2nd | 195 cluster 70 pull-up Rx | Ethan C Mon, Oct 31, 2022 | | 3rd | 165 Rx | Jake A Mon, Oct 31, 2022 |
| Annalee | 145 Rx | 65, 95, 95, 125, 125, 125, 125, 135, 145 | | Jake A | 165 Rx | | | Seth B | 245 Rx | 245 easy cluster and 100 pulll up | | Ethan C | 195 cluster 70 pull-up Rx | | | Keith C | 45 Rx | Weighted pullup | | Kaelin | 105 Rx | | | Cherise | 70 Rx | 12.5# w. pullup |
|
