WOD Blog
 | Wed, Feb 8 2023 |  |
| WARM UP 2-8-23 | METCON 2-8-23 | WEIGHTLIFTING 2-8-23 |
WARM UP 2-8-23
(Check In)
Shuttle Run-2 minutes
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2x:
Air Squat-10 reps
1 Inchworm + 6 Shoulder Tap-3 total reps
Cat-Cow-10 reps
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Hip Rotation-20 reps R/L
Alternating Snow Angels-10 reps
Spiderman w/ Thoracic Rot-5 reps R/L
Praying Pose-30 secs
Downward Dog-30 secs
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Front Squat-6 reps
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METCON 2-8-23
(Reps, Rx+, Rx2, Rx3)
1 min ON/1 min OFF x 8 sets:
Rounds 1, 3, 5, 7:
10 Back Squat (from rack)
AMRAP Shuttle Run (10 m distance, don't have to touch ground)
Rounds 2, 4, 6, 8:
10 Burpees
AMRAP Shuttle Run (10 m distance)
Rx+: 225/155
Rx: 185/125
Rx2: 165/115
Rx3: 135/95, 8 reps on back squat/burpee
MODWOD 1: 115/75, 8 reps on back squat/bodybuilder
MODWOD 2: Sub Air Squats, 8 reps on back squat/bodybuilder to Box
| Sara G | 0 Rx3 | Subbed farmer carry for run/weighted step ups for back squat | | Derek N | 58 Rx | | | Annalee | 57 Rx2 | | | Sean H | 90 Rx+ | | | Keith C | 40 Rx3 | |
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WEIGHTLIFTING 2-8-23
(Weight)
20 Minutes:
4-5 sets:
Front Squat-6 reps
Dumbbell Bench Press-12 reps
Build up on front squat from 70-75% of 1RM. Start light on the DB bench to get a feel for the stability then. build up as tolerated. Record heaviest front squat set, then put DB bench in comments.
| Sara G | 75 Rx | 20/25 lbs incline bench | | Annalee | 165 Rx | 35lb DBs | | Keith C | 105 Rx | 25# DB press |
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