WOD Blog
 | Fri, Nov 4 2022 |  |
| SHRED 11-4-22 | WARM UP 11-4-22 | METCON 11-4-22 | WEIGHTLIFTING 11-4-22 |
SHRED 11-4-22
(Time, Rx2, Rx3)
WARM UP
Shuttle Jog-2 minutes
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2x:
10 Plate to Overhead
10 Plate Press
10 Plate Rotation (5 R/L)
10 Plate Row
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Inchworm + Upward Dog-3 reps
Thumbs Up-10 reps
Breaststrokes-10 reps
Alt Scorpion-10 reps
Supine Leg Swing-10 reps
Downward Dog-30 secs
METCON
3 Rounds For Time:
80 m Shuttle Run (20 m distance)
20 Pull Ups
80 m Shuttle Run
20 Push Ups
80 m Shuttle Run
20 Alt Hang DB Snatch
80 m Shuttle Run
20 Single Arm DB Push Press (10 R/L
80 m Shuttle run
20/15 Calorie Row
Goal: Sub 30, CAP 36
Rx: 50/35
Rx2: Sub Ring Rows, Incline Push Ups, 35/25
Rx3: Sub Ring Rows, Incline Push Ups, 25/20
MODWOD 1: Sub Ring Rows, Incline Push Ups, 20/15, 60 m Runs, 15/12 reps of each movement
MODWOD 2: Sub ring Rows, Incline Push Ups, 15/12, 40 m Runs, 15/12 reps of each movement
| Vince | 25:05 Rx2 | 35# db, all else RX |
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WARM UP 11-4-22
(Check In)
45 ON/15 OFF x 10 minutes
1. Air Squat
2. Clean Grip Deadlift
3. Band Pull Apart (mix styles)
4. Band Press
5. Band Passthrough
6. 90-90 Hip Rotation
7. Spiderman to Hammy R
8. Spiderman to Hammy L
9. Praying Pose to Hammy
10. Puppy Dog
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Front Squat-6 reps
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METCON 11-4-22
(Time, Rx+, Rx2, Rx3)
10 Rounds For Time:
3 Powerclean
6 Heavy Wall Ball
6 Pull Up
Goal: Sub 10, CAP 15.
Rx+: 185/125, 30#/10'-20#/9', Sub CTB Pull Up
Rx: 165/115, 30#/10'-20#/9'
Rx2: 135/95, 20#/10'-14#/9', Sub Jumping CTB Pull Up
Rx3: 115/75, 14#/10'-10#/9', Sub Jumping Pull Up
MODWOD 1: 75/55 OR DB Pair 25/20, 14#/10'-10#/9', Sub Ring Rows
MODWOD 2: 45/35 OR DB Pair 20/15, 10#/8'-6#/8', Sub Ring Rows
| 1st | 12:56 Rx | Annalee Fri, Nov 4, 2022 | | 2nd | 13:20 Rx | Grace F Fri, Nov 4, 2022 | | 3rd | 12 Rx2 | Spencer Cl Fri, Nov 4, 2022 | | 1st | 13:56 Rx | Derek N Fri, Nov 4, 2022 | | 2nd | 12:45 | Keith C Fri, Nov 4, 2022 |
| Annalee | 12:56 Rx | Jump pull-ups | | Kirklin | 13:29 Rx2 | Pull ups | | Derek N | 13:56 Rx | | | Marnae | 13:15 Rx2 | Kipping pull ups | | Grace F | 13:20 Rx | | | Keith C | 12:45 | Mod WOD 1 | | Kaelin | 13:30 Rx3 | 85 lbs | | Spencer Cl | 12 Rx2 | |
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WEIGHTLIFTING 11-4-22
(Weight)
20 Minutes
Front Squat
6-6-6-6-6
Start working sets around 65% of 1RM build as tolerated.
| 1st | 165 Rx | Annalee Fri, Nov 4, 2022 | | 2nd | 140 Rx | Kaelin Fri, Nov 4, 2022 | | 3rd | 115 Rx | Marnae Fri, Nov 4, 2022 | | 1st | 225 Rx | Derek N Fri, Nov 4, 2022 | | 2nd | 185 Rx | Jake A Fri, Nov 4, 2022 | | 3rd | 115 Rx | Keith C Fri, Nov 4, 2022 |
| Annalee | 165 Rx | 95, 125, 145, 155, 165, 175- 4/6 reps | | Derek N | 225 Rx | | | Marnae | 115 Rx | | | Jake A | 185 Rx | 135, 155, 155, 165, 185 | | Keith C | 115 Rx | | | Kaelin | 140 Rx | |
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