WOD Blog
 | Wed, Jan 25 2023 |  |
| WARM UP 1-25-23 | WEIGHTLIFTING 1-25-23 | METCON 1-25-23 |
WARM UP 1-25-23
(Check In)
Shuttle Run-2 minutes
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2x:
20 m DB OH Carry R/L
5 DB High Pull R/L
10 Plank Shoulder Tap
10 Cat-Cow (5 each way)
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Upper Windmill-5 reps R/L
Swimmers-10 reps
Downward Dog Shoulder Tap-10 reps
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Scap Pull-10 reps
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Set up benches, warm up 10 reps with the bar
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WEIGHTLIFTING 1-25-23
(Weight)
A1. Bench Press-8-6-4-2
A2. Strict Weighted Pull Up-8-6-4-2
Pull Up Options:
Negatives:
4x4
OR
Band Assisted Pull Up 6-8 reps
OR
Ring Row-8-10 reps
BENCH PRESS: Building up from a little heavier than where you started last week's 10's!
| 1st | 85, 95, 107, 117 Rx | Kaelin Wed, Jan 25, 2023 | | 2nd | 55-75-85-95 Rx | Aryn Wed, Jan 25, 2023 | | 1st | 285 Rx | Bj Wed, Jan 25, 2023
Colby Wed, Jan 25, 2023 | | 2nd | 225 Rx | Ethan C Wed, Jan 25, 2023 | | 3rd | 150 Rx | Justin R Wed, Jan 25, 2023 |
| Kaelin | 85, 95, 107, 117 Rx | Bands: green/red, green, green, purple | | Aryn | 55-75-85-95 Rx | | | Ethan C | 225 Rx | | | Colby | 285 Rx | | | Keith C | 105 Rx | | | Bj | 285 Rx | | | Justin R | 150 Rx | Negatives |
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METCON 1-25-23
(Time, Rx+, Rx2, Rx3)
10-9-8-7-6-5-4-3-2-1:
STO (from ground)
CTB Pull Up
Goal: Sub 9, CAP 12.
Rx+: 185/125
Rx: 165/115
Rx2: 125/85, Sub Jumping CTB Pull Up OR Pull Up
Rx3: 95/65, Sub Jumping Pull Up
MODWOD 1: 65/45 or 20/15 DB pair, Ring Rows
MODWOD 2: 45/35 or 15/12 DB pair, Ring Rows
| Ryan Pow | 10:13 Rx2 | 135#, pull ups | | Aryn | 10:05 Rx3 | 55# | | Ethan C | 10:19 Rx | | | Colby | 8:37 Rx2 | | | Keith C | 7:50 | Mod WOD 2 | | Bj | 7:30 Rx2 | |
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