WOD Blog
 | Wed, Nov 16 2022 |  |
| WARM UP 11-16-22 | WEIGHTLIFTING 11-16-22 | METCON 11-16-22 |
WARM UP 11-16-22 (Check In) Shuttle Run-2 minutes ---- 2x: 10 Clean Grip Deadlift 5 Hang Clean High Pull 10 Jane Fonda R/L 10 Glute Bridges ---- Post Up Lat Stretch-30 secs Hang Powerclean-3 reps
|
WEIGHTLIFTING 11-16-22 (Weight) Hang or Block Clean (from second position) 20 minutes to work up to a heavy triple. The goal is to go a little bit heavier than last week!
| 1st | 135 Rx | Kirklin Wed, Nov 16, 2022 | | 2nd | 130 Rx | Annalee Wed, Nov 16, 2022 | | 3rd | 125 Rx | Debora Wed, Nov 16, 2022 Rachel Mad Wed, Nov 16, 2022 | | 1st | 105 Rx | Keith C Wed, Nov 16, 2022 |
| Marnae | 115 Rx | From blocks | | Annalee | 130 Rx | 65, 95, 125, 125, 130, 130 *form! | | Kirklin | 135 Rx | From blocks 🥴 | | Keith C | 105 Rx | | | Rachel Mad | 125 Rx | | | Debora | 125 Rx | |
|
METCON 11-16-22 (Reps, Rx+, Rx2, Rx3) 1 min ON/1 min OFF x 8 sets (16 minutes) 80 m Shuttle Run (10 m distance)* MAX Hang Cleans w/ time remaIning in the minute *Touch ground with one hand every run! Rx+: 120 m Run, 135/95 Rx: 135/95 Rx2: 115/75 Rx3: 95/65, 60 m Run MODWOD 1: 45/35 OR 20/15 DB pair, 60 m Run MODWOD 2: 45/35 OR 20/15 DB pair, 40 m Run OR 150 m Bike Erg
| 1st | 77 Rx | Kirklin Wed, Nov 16, 2022 | | 2nd | 69 Rx | Annalee Wed, Nov 16, 2022 | | 3rd | 68 Rx | Marnae Wed, Nov 16, 2022 | | 1st | 66 Rx | Derek N Wed, Nov 16, 2022 | | 2nd | 40 Rx3 | Keith C Wed, Nov 16, 2022 |
| Derek N | 66 Rx | | | Marnae | 68 Rx | | | Annalee | 69 Rx | | | Nikki | 63 Rx2 | | | Kirklin | 77 Rx | | | Keith C | 40 Rx3 | | | Rachel Mad | 75 Rx2 | |
|