WOD Blog
 | Wed, Nov 9 2022 |  |
| WARM UP 11-9-22 | METCON 11-9-22 | WEIGHTLIFTING 11-9-22 |
WARM UP 11-9-22 (Check In) Shuttle Jog-2 minutes ---- 5-4-3-2-1: Kang Squat Strict Press ---- Standing YTW's-10 reps each Hip Rotation-20 reps R/L Spiderman + Thoracic Rot-5 reps R/L Praying Pose-30 secs Puppy Dog-30 secs ---- Hang Clean (from second pos)-3 reps
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METCON 11-9-22 (Time, Rx+, Rx2, Rx3) 7 Rounds For Time: 7 Deadlift 7 Hang Clean and Jerk 7 Back Squat Goal: Sub 10, CAP 15. Looking to complete big chunks and smooth transitions between barbell movements. Can rack barbell for back squat or transition straight to back. Rx+: 135/95 Rx: 115/75 Rx2: 95/65 Rx3: 65/45 MODWOD 1: 45/35, Or DB pair 20/15, 45/35 Back Squat MODWOD 2: 45/35 Box Squat, DB Pair 15/12
| 1st | 11:18 Rx | Kirklin Wed, Nov 9, 2022 | | 2nd | 11:50 Rx | Marnae Wed, Nov 9, 2022 | | 3rd | 13:07 Rx2 | Rachel Mad Wed, Nov 9, 2022 | | 1st | 11:15 Rx | Todd N Wed, Nov 9, 2022 | | 2nd | 14:57 Rx | Derek N Wed, Nov 9, 2022 |
| Rachel Mad | 13:07 Rx2 | | | Derek N | 14:57 Rx | | | Marnae | 11:50 Rx | | | Todd N | 11:15 Rx | | | Kirklin | 11:18 Rx | |
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WEIGHTLIFTING 11-9-22 (Weight) Block Clean OR Hang Clean Find a heavy 3 from SECOND position (above knee). Choose power or squat and stick with it for the cycle.
| Rachel Mad | 115 Rx | Hang Squat Clean x3 | | Derek N | 175 Rx | | | Marnae | 105 Rx | | | Kirklin | 135 Rx | |
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