WOD Blog
 | Wed, Nov 23 2022 |  |
| WARM UP 11-23-22 | METCON 11-23-22 | WEIGHTLIFTING 11-23-22 |
WARM UP 11-23-22
(Check In)
Machine-30/25 calories (within 3 minutes)
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2x:
10 Clean Grip Deadlift
5 Hang Clean High Pull
3 Inchworm + Upward Dog
10 Alt Scorpion
10 Downward Dog Foot Tap
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Hang Clean (power or squat)-3 reps
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METCON 11-23-22
(Reps, Rx2, Rx3)
30 ON/30 OFF x 15 minutes (5 sets)
Row Calories
Assault Bike Calories
Burpees
*You are meant to move at an aggressive pace.
Rx-Rx2: As written
Rx3-MODWOD 1: Sub Bodybuilders
MODWOD 2: Sub Bodybuilder to Box
| Derek N | 175 Rx | bike: 87, row: 47, burpee: 41 | | Kirklin | 121 Rx | |
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WEIGHTLIFTING 11-23-22
(Weight)
20 Minutes
Block Clean or Hang Clean (from second position)
Work up to a heavy double!
| Kirklin | 145 Rx | | | Marnae | 120 Rx | From blocks |
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