WOD Blog
 | Fri, Dec 30 2022 |  |
 | Happy Birthday: Emilee M |
| WARM UP 12-30-22 | WEIGHTLIFTING 12-30-22 | METCON 12-30-22 |
WARM UP 12-30-22
(Check In)
Step Up-2 minutes
---
2x:
10 Air Squat
5 split Squat R/L
10 Good Mornings
---
Hip Rotation-20 reps R/L
Swimmers-5 controlled reps
Samson Stretch-30 secs R/L
Single Leg Hip Bridge-15 secs R/L
Downward Dog-30 secs
---
Review movements in strength work!
|
WEIGHTLIFTING 12-30-22
(Weight)
22 minutes
3-5 Sets:
A1. Bulgarian Split Squat-8 reps each side
A2. Romanian Deadlift-10 reps
A3. Weighted Sit Up-12 reps
A3. Butt Up-15 reps
Build up in weight as tolerated on Bulgarian split squat and RDL, but maintain good form and tempo!
| Annalee | 115 Rx | 26lb KB split squat, 115 deadlifts | | Leslie | 125 Rx | |
|
METCON 12-30-22
(Time, Rx+, Rx2, Rx3)
3 Rounds For Time:
40 Air Squat
20 Toes to Bar
20 Box jump
Goal: Sub 9, CAP 14 minutes.
Rx+: 30''/24''
Rx: 24''/20''
Rx2: 20''/16'', Sub Hanging Leg Raise
Rx3: 20''/16'', Step Ups Allowed, Sub KTC
MODWOD 1: 20''/16'', Step Ups Allowed, Sub KTC or Lying TTB, 30/15 Rep Scheme
MODWOD 2: Plate Step Ups, Sub Lying Toes to Bar, Box Squat, 30/15 Rep Scheme
| Sara G | 11:41 Rx | 20” - leg raises/KTC | | Annalee | 11:16 Rx2 | Step ups rd 2&3 | | Cherise | 11:00 Rx3 | 20' step ups, HLR, | | Leslie | 12:20 Rx2 | Rx but instead of 20 TTB I did 10 TTB and 10 hanging knee raises | | eli r | 10:00 Rx | |
|
