WOD Blog
 | Fri, Dec 23 2022 |  |
| WARM UP 12-23-22 | WEIGHTLIFTING 12-23-22 | METCON 12-23-22 |
WARM UP 12-23-22
(Check In)
Box Step Over-2 minutes
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45 ON/15 OFF x 7 minutes
Good Morning
Hip Rotation (switch halfway)
90-90 Hip Rotation
Clean Grip Deadlift
Hip Bridge March
Post Up Lat Stretch
Calf Stretch on Box (switch halfway)
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Powerclean-5 reps
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WEIGHTLIFTING 12-23-22
(Weight)
20 Minutes
Powerclean!
Work up to a heavy DOUBLE, (reset or touch n go allowed!)
| 1st | 160 Rx | Annalee Fri, Dec 23, 2022 | | 2nd | 125 Rx | Marnae Fri, Dec 23, 2022 | | 3rd | 115 Rx | Cherise Fri, Dec 23, 2022 | | 1st | 225 Rx | Tim Fri, Dec 23, 2022 | | 2nd | 215 Rx | eli r Fri, Dec 23, 2022 | | 3rd | 195 Rx | Derek N Fri, Dec 23, 2022 |
| Annalee | 160 Rx | 65,95, 125, 145, 155, 160, | | Derek N | 195 Rx | | | Marnae | 125 Rx | | | Tim | 225 Rx | | | eli r | 215 Rx | | | Cherise | 115 Rx | |
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METCON 12-23-22
(Time, Rx+, Rx2, Rx3)
For Time:
50 Powerclean
*EMOM
5 Box Overs
*At 3-2-1 go start with box overs.
Goal: Sub 5, CAP 9 minutes.
Rx+: 165/115, 24''/20''
Rx: 135/95, 24''/20''
Rx2: 115/75, 24''/20'' Step Overs Allowed
Rx3: 75/55, 20''/16'', Step Overs Allowed
MODWOD 1: 65/45, 20''/16'', Step Overs Allowed, Sub 40 reps
MODWOD 2: 45/35 or 20/15 DB Pair, Plate Step Overs, Sub 40 reps
| Annalee | 5:57 Rx2 | 95 lb PC, jumped half reps | | Derek N | 6:52 Rx | | | Marnae | 3:57 Rx2 | |
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