WOD Blog
 | Wed, Jan 11 2023 |  |
| WARM UP 1-11-22 | WEIGHTLIFTING 1-11-23 | METCON 1-11-23 |
WARM UP 1-11-22
(Check In)
Shuttle Run-2 minutes
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2x:
20 m DB Overhead Carry R/L
5 DB Snatch R/L
5 DB Strict Press R/L
10 Plank Shoulder Tap
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Upper Windmill-5 reps R/L
Swimmers-5 controlled reps
Side Plank-20 secs R/L
Puppy Dog-30 secs
Reverse Plank-20 secs
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Scap Pull-10 reps
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Set up bench press!
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WEIGHTLIFTING 1-11-23
(Weight)
22 Minutes
A1. Bench Press-10-10-10-10
A2. Strict Pull Up-10-10-10-10
Build up on bench press from 65% 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 | 110 Rx | Rachel Mad Wed, Jan 11, 2023 | | 2nd | 105 Rx | Annalee Wed, Jan 11, 2023 | | 3rd | 85 Rx | Lauren H Wed, Jan 11, 2023
Kaelin Wed, Jan 11, 2023
Leslie Wed, Jan 11, 2023 | | 1st | 225 Rx | Ryan Pow Wed, Jan 11, 2023 | | 2nd | 155 Rx | Derek N Wed, Jan 11, 2023 | | 3rd | 95 Rx | Keith C Wed, Jan 11, 2023 |
| Annalee | 105 Rx | 75, 95, 105, 110- 6/10. Watch arched back | | Rachel Mad | 110 Rx | (65,85,105,107,110), banded pullups | | Derek N | 155 Rx | | | Marnae | 80 Rx | Orange and for first 3 sets and red band for last set | | Leslie | 85 Rx | | | Kaelin | 85 Rx | | | Keith C | 95 Rx | | | Lauren H | 85 Rx | | | Ryan Pow | 225 Rx | |
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METCON 1-11-23
(Reps, Rx+, Rx2, Rx3)
8 min AMRAP:
1 Wall Walk
4 CTB Pull Ups
8 Alt DB Snatch
Goal: 6+ rounds (78+ reps)
Rx+: Add in 2 bar muscle up before the 4 CTB Pull Up, 80/60
Rx: 70/50
Rx2: 50/35, Sub Partial Wall Walk, Sub Jumping CTB Pull Up
Rx3: 35/25, Sub Bear Crawl (5 m fwd+bwd), Sub Jumping Pull Up
MODWOD 1: 25/20, Sub 5 m Bear Crawl, Ring Row
MODWOD 2: 20/15, Sub 10 Plank Shoulder Tap (elevated as needed), Sub Ring Rows
| 1st | 44 Rx | Leslie Wed, Jan 11, 2023 | | 2nd | 92 Rx2 | Annalee Wed, Jan 11, 2023 | | 3rd | 70 Rx2 | Marnae Wed, Jan 11, 2023 | | 1st | 85 Rx2 | Derek N Wed, Jan 11, 2023 | | 2nd | 65 Rx3 | Keith C Wed, Jan 11, 2023 |
| Annalee | 92 Rx2 | | | Derek N | 85 Rx2 | | | Marnae | 70 Rx2 | Full wall walk and kipping CTB pull ups | | Kaelin | 5 rounds Rx3 | Bear Crawl, Jumping CTB, 20lbs | | Keith C | 65 Rx3 | | | Leslie | 44 Rx | |
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