WOD Blog
 | Wed, Jan 4 2023 |  |
| WARM UP 1-4-22 | WEIGHTLIFTING 1-4-23 | METCON 1-4-23 |
WARM UP 1-4-22
(Check In)
45 ON/15. OFF x 10 minutes
Jumping Jacks
Clean Grip Deadlift
Strict Press
Cat Cow
Plank Shoulder Taps
Upper Windmill (switch halfway)
Alternating Snow Angels
Side Plank w/ Hip Dip (switch halfway)
Puppy Dog
Reverse Shoulders
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Supinated Hang-20 secs
Scap Pull-10 reps
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WEIGHTLIFTING 1-4-23
(Weight)
22 Minutes
A1. Bench Press-10-10-10-10
A2. Strict Pull Up-10-10-10-10
Build up on bench press from 60% of max. Use strongest grip. On strict pull up, we are looking for 10 in a row so use a band that allows full ROM or Sub 5x5 Negatives or 5x10 Ring Rows
| 1st | 105 Rx | Rachel Mad Wed, Jan 4, 2023 | | 2nd | 90 Rx | Lauren H Wed, Jan 4, 2023 | | 3rd | 70 Rx | Marnae Wed, Jan 4, 2023 | | 1st | 215 Rx | Jake A Wed, Jan 4, 2023 | | 2nd | 135 Rx | Tim Wed, Jan 4, 2023 | | 3rd | 95 Rx | Keith C Wed, Jan 4, 2023 |
| Rachel Mad | 105 Rx | 105x10 bench (75,85, 95, 105), banded pullups | | Jake A | 215 Rx | 135, 2185, 205, 2q5. Ring rows strict with chest below rings | | Marnae | 70 Rx | | | Tim | 135 Rx | | | Keith C | 95 Rx | | | Lauren H | 90 Rx | 65, 75, 85, 90 |
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METCON 1-4-23
(Time, Rx+, Rx2, Rx3)
3 Rounds For Time:
5 Clean and Jerk
10 Burpee
5 Clean and Jerk
10 Toes to Bar
Goal: Sub 7, CAP 11 minutes
Rx+: 165/115
Rx: 135/95
Rx2: 115/75
Rx3: 75/55, Sub 7 burpees
MODWOD 1: 45/35 or 20/15 DB pair, sub 7 bodybuilders
MODWOD 2: 25/15 or 15/12 DB pair, Sub 7 Bodybuilder to Box
| Rachel Mad | Cap Rx2 | 85 lbs, 10 reps remaining | | Marnae | 9:13 Rx2 | TTB | | Tim | 9:50 Rx | | | Sean H | 6:01 Rx+ | | | Keith C | 9:17 Rx3 | |
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