WOD Blog
 | Wed, Dec 7 2022 |  |
| WARM UP 12-7-22 | WEIGHTLIFTING 12-7-22 | METCON 12-7-22 |
WARM UP 12-7-22 (Check In) Shuttle Run-2 minutes ---- 2x: 5 Clean Grip Deadlift 5 Hang Clean High Pull 10 Fire Hydrant R/L 10 Donkey Kick R/L ---- Inchworm + Upward Dog-3 reps Downward Dog-30 secs ---- Hang Powerclean-3 reps
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WEIGHTLIFTING 12-7-22 (Weight) Hang or Block Clean (above knee) 20 minutes to find a heavy single!
| 1st | 155 Rx | Annalee Wed, Dec 7, 2022 | | 2nd | 125 Rx | Marnae Wed, Dec 7, 2022 | | 3rd | 115 Rx | Nikki Wed, Dec 7, 2022 | | 1st | 285 Rx | Luke O Wed, Dec 7, 2022 | | 2nd | 245 Rx | Ethan C Wed, Dec 7, 2022 | | 3rd | 115 Rx | Keith C Wed, Dec 7, 2022 |
| Luke O | 285 Rx | Hang | | Marnae | 125 Rx | Block cleans | | Nikki | 115 Rx | | | Ethan C | 245 Rx | | | Keith C | 115 Rx | | | Annalee | 155 Rx | 65, 95, 125, 135, 145, 155, |
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METCON 12-7-22 (Time, Rx+, Rx2, Rx3) For Total WORKING time: 9-12-15: Powerclean Bar Facing Burpee REST 2 minutes 15-12-9: Powerclean Bar Facing Burpee Goal: Sub 12 (NOT INCLUDING REST), CAP: 17 minutes Tip: Approach this as two aggressive efforts. Try to match what you get on part 1 on part 2! Rx+: 135/95 Rx: 115/75 Rx2: 95/65, Sub Regular Burpee Rx3: 75/55, Sub Bodybuilder MODWOD 1: 45/35 or DB pair 20/15, Sub Bodybuilder, 6/9/12, 12/9/6 rep scheme MODWOD 2: 25/15 or DB pair 15/12, Sub Bodybuilder to Box, 6/9/12, 12/9/6 rep scheme
| 1st | 11:01 Rx | Marnae Wed, Dec 7, 2022 | | 2nd | 12:40 Rx | Annalee Wed, Dec 7, 2022 | | 3rd | 13:35 Rx2 | Nikki Wed, Dec 7, 2022 | | 1st | 14:00 Rx | Colby Wed, Dec 7, 2022 | | 2nd | 15:17 Rx | Ethan C Wed, Dec 7, 2022 | | 3rd | 12:08 Rx2 | Derek N Wed, Dec 7, 2022 |
| Marnae | 11:01 Rx | | | Nikki | 13:35 Rx2 | | | Ethan C | 15:17 Rx | | | Keith C | 13:30 Rx3 | | | Colby | 14:00 Rx | | | Derek N | 12:08 Rx2 | | | Annalee | 12:40 Rx | Stepped over bar burpees |
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