WOD Blog
 | Fri, Nov 18 2022 |  |
 | Happy Birthday: Alisha G |
| SHRED 11-18-22 | WARM UP 11-18-22 | WEIGHTLIFTING 11-18-22 | METCON 11-18-22 |
SHRED 11-18-22
(Reps, Rx2, Rx3)
WARM UP:
Step Up-2 minutes
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2x:
15 Banded Good Morning
10 Alt Scorpion
10 Supine Leg Swings
10 Glute Bridges
10 Downward Dog Foot Tap
ABCON:
30 ON/30 OFF x 10 minutes, alternating
1. Lemon Squeeze AMRAP
2. Russian Twist AMRAP
METCON:
8 min AMRAP:
2-4-6-8-10-12-14 etc.
Assault Bike Calories
Box Jump
40 m Farmers Carry after each set* (count as 20 reps)
REST 2 minutes
8 min AMRAP:
2-4-6-8-10-12-14 etc.
Dumbbell Deadlift
Lateral Hop Over DB x 2 reps
20 m Sled Push after each set* (count as 20 reps)
REST 2 minutes
Rx: 50/35 pair, 90/70 sled, 24''/20''
Rx2: 35/25 pair, 90/70 sled, 24''/20'', step ups allowed
Rx3: 25/20 pair, 70/50 sled, 20''/16'', step ups allowed
MODWOD 1: 20/15 pair, 70/50 sled (10 m), 20''/16'', step ups allowed
MODWOD 2: 15/12 pair, 70/50 sled (5 m), Plate Step Ups, 20 m Farmers Carry
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WARM UP 11-18-22
(Check In)
45 ON/15 OFF x 8 Minutes
1. Step Ups
2. Air Squat
3. Clean Grip Deadlift
4. Hip Rotation (switch halfway)
5. Spiderman to Hammy R
6. Spiderman to Hammy L
7. Glute Bridge w/ Barbell on Hips
8. Praying Pose to Hammy (back and forth)
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Scap Pull-10 reps
Arch Hollow-10 reps
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Set up Hip Thrust
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WEIGHTLIFTING 11-18-22
(Weight)
22 Minutes
3-5 sets:
A1. Hip Thrust or Barbell Glute Bridge-10 reps
A2. Weighted Step Up-12-16 reps (8 R/L)
A3. Hollow Hold-4x30 secs
A4. Band Lateral Walk-10-12 steps R/L
GOAL is to build heavier than last week! If you started pretty light last week on hip thrust, try to go heavier on all sets!
| Annalee | 265 Rx | 125, 215, 265, | | Marnae | 105 Rx | 25# weights | | Derek N | 235 Rx | | | Keith C | 95 Rx | |
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METCON 11-18-22
(Time, Rx+, Rx2, Rx3)
FOR TIME:
40 Box Jump
40 Toes to Bar
40 Squat clean
GOAL: Sub 8, CAP 12.
Rx: 95/65, 24''/20''
Rx2: 75/55, 24''/20'' Step Ups Allowed, Sub Hanging Leg Raise
Rx3: 65/45 20''/16'', Step Ups Allowed, Sub KTC
MODWOD 1: 45/35 or 20/15 DB pair power clean, 20''/16'', step ups allowed, sub lying Toes to Bar
MODWOD 2: 45/25 or 15/12 DB Powerclean, Plate Step Up, Lying Toes to Bar, 30 reps of each
| 1st | 9:59 Rx | Marnae Fri, Nov 18, 2022 | | 2nd | 9:20 Rx2 | Annalee Fri, Nov 18, 2022 | | 3rd | 11:45 Rx2 | Nikki Fri, Nov 18, 2022 | | 1st | 11:26 Rx | Derek N Fri, Nov 18, 2022 | | 2nd | 10:02 Rx3 | Keith C Fri, Nov 18, 2022 |
| Annalee | 9:20 Rx2 | 65lb* | | Derek N | 11:26 Rx | | | Marnae | 9:59 Rx | | | Keith C | 10:02 Rx3 | | | Nikki | 11:45 Rx2 | |
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