WOD Blog
 | Wed, Nov 2 2022 |  |
| WARM UP 11-2-22 | METCON 11-2-22 | WEIGHTLIFTING 11-2-22 |
WARM UP 11-2-22
(Check In)
Shuttle Run-2 minutes
Overhead walking lunge (w/ PVC)-20 m
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2x:
10 PVC Passthrough
5 PVC Overhead Squat
10 Hip Rotation R/L
5 Sumo Deadlift (w/ barbell)
5 Controlled Swimmers
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Hip Rotation-20 reps R/L
Spiderman w/ Thoracic Rot-5 reps R/L
Praying Pose to Hammy-30 secs each
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Hang Powersnatch-3 reps
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Explain weightlifting
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METCON 11-2-22
(Time, Rx+, Rx2, Rx3)
6 Rounds For Time:
10 Overhead Reverse Lunge
10 Push Up
10 Sumo Deadlift High Pull
Goal: Sub 12, CAP 16
Rx+: 115/75
Rx: 75/55
Rx2: 65/45, Sub Incline Push Ups
Rx3: 45/35 (back rack lunge as needed), Incline Push Ups
MODWOD 1: Sub BW Lunges, Incline Push Ups, KB SDHP (35/26)
MODWOD 2: Sub Step Ups, Incline Push Ups, KB SDHP (26/20)
| 1st | 12:20 Rx+ | Grace F Wed, Nov 2, 2022 | | 2nd | 11:43 Rx2 | Marnae Wed, Nov 2, 2022 | | 1st | 8:14 Rx | Grant H Wed, Nov 2, 2022 | | 2nd | 9:02 Rx | Todd N Wed, Nov 2, 2022 | | 3rd | 9:08 Rx | Derek N Wed, Nov 2, 2022 |
| Jacob Ha | 14:30 Rx2 | | | Grant H | 8:14 Rx | | | Marnae | 11:43 Rx2 | Rx weight | | Derek N | 9:08 Rx | | | Ethan C | 9:11 Rx | | | Grace F | 12:20 Rx+ | | | Colby | 10:05 Rx | | | Todd N | 9:02 Rx | |
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WEIGHTLIFTING 11-2-22
(Weight)
20 Minutes:
Hang Powersnatch
Build up to a heavy double! OR Stay light and work technique. Goal is to build a little heavier than last week. Or implement the technique changes you were working on with your coach last weke.
| 1st | 115 Rx | Grace F Wed, Nov 2, 2022 | | 2nd | 90 Rx | Marnae Wed, Nov 2, 2022 | | 1st | 135 Rx | Ethan C Wed, Nov 2, 2022
Derek N Wed, Nov 2, 2022
Jacob Ha Wed, Nov 2, 2022 |
| Jacob Ha | 135 Rx | Rx2 for 14:30 | | Marnae | 90 Rx | | | Derek N | 135 Rx | | | Ethan C | 135 Rx | | | Grace F | 115 Rx | |
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