WOD Blog
 | Wed, Feb 15 2023 |  |
| WARM UP 2-15-23 | STRENGTH WORK 2-15-23 | METCON 2-15-23 |
WARM UP 2-15-23
(Check In)
Shuttle Run-2 minutes
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30 ON/15 OFF x 8
Deadlift
Hip Rotation R
Hip Rotation L
Alt Snow Angels
Alt Scorpion
Supine Leg Swings
Glute Bridges
Downward Dog
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Explain weightlifting options and form. Warm up pull up more before metcon!
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STRENGTH WORK 2-15-23
(Weight)
5-6 Rounds:
A1. Deadlift or Hang Powerclean-3-5 reps*
A2. Plank Hold-30 secs-1 min
*Beginners opt for higher reps to work technique, more advanced can choose lower reps as desired.
Build in weight each set as tolerated!
| 1st | 145 Rx | Annalee Wed, Feb 15, 2023 | | 2nd | 115 cleans Rx | Marnae Wed, Feb 15, 2023 | | 1st | 235 LBS Rx | Keith C Wed, Feb 15, 2023 | | 2nd | 205 cleans Rx | Bj Wed, Feb 15, 2023 | | 3rd | 175 Rx | Derek N Wed, Feb 15, 2023 |
| Marnae | 115 cleans Rx | | | Derek N | 175 Rx | cleans | | Justin R | 165 cleans Rx | | | Annalee | 145 Rx | 65, 95, 125, 145, 155-1 rep, 145, 145 - hang power 3 reps | | Bj | 205 cleans Rx | | | Keith C | 235 LBS Rx | 6 rounds dead lifts |
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METCON 2-15-23
(Reps, Rx+, Rx2, Rx3)
2 mins ON/1 min OFF x 5 rounds
16 Alt DB Hang Clean and Jerk
12 Pull Ups
AMRAP Shuttle Runs w/ time remaining (10 m distance)
Rx+: 70/50, Sub CTB Pull Up
Rx: 50/35
Rx2: 35/25, Sub Jumping CTB Pull Up or Ring Row
Rx3: 25/20, Sub Jumping Pull Up or Ring Row
MODWOD 1: 20/15, Sub 12 Alt DB Hang Clean and Jerk, 10 Ring Rows
MODWOD 2: 15/12, Sub 10 Alt DB Hang Clean and Jerk, 8 Ring Rows
| 1st | 27 Rx | Emily M Wed, Feb 15, 2023 | | 2nd | 11 Rx | Marnae Wed, Feb 15, 2023 | | 3rd | 57 Rx2 | Annalee Wed, Feb 15, 2023 | | 1st | 31 Rx | Brien H Wed, Feb 15, 2023 | | 2nd | 21 Rx | Derek N Wed, Feb 15, 2023 | | 3rd | 15 Rx2 | Bj Wed, Feb 15, 2023 |
| Marnae | 11 Rx | | | Derek N | 21 Rx | | | Brien H | 31 Rx | | | Annalee | 57 Rx2 | 35lb DB | | Keith C | 30 Rx3 | | | Emily M | 27 Rx | | | Bj | 15 Rx2 | 50# DB |
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