WOD Blog
 | Wed, Feb 22 2023 |  |
 | Happy Birthday: Chad B |
| WARM UP 2-22-23 | WEIGHTLIFTING 2-22-23 | METCON 2-22-23 |
WARM UP 2-22-23
(Check In)
30 ON/15 OFF x 2
Air Squat
Hang Snatch High Pull (empty bar)
PVC Passthrough
Standing YTW's
---
Hip Rotation-20 reps R/L
Samson Stretch-30 secs R/L
Alt Scorpion-10 reps
Glute Bridges-10 reps
---
Hang Powersnatch-3 reps
Below the Knee Powersnatch-3 reps
|
WEIGHTLIFTING 2-22-23
(Weight)
20 Minutes
Snatch (power or squat)
Position 1: Above Knee
Position 2: Below Knee
Treat this as a complex. Building up from around 60% but focus on form over load.If you have the mobility, go for squat snatch!
| 1st | 90 Rx | Debora Wed, Feb 22, 2023 | | 2nd | 75 Rx | Annalee Wed, Feb 22, 2023 | | 1st | 155 Rx | Bj Wed, Feb 22, 2023 | | 2nd | 95 Rx | Justin R Wed, Feb 22, 2023 | | 3rd | 75 Rx | Keith C Wed, Feb 22, 2023 |
| Justin R | 95 Rx | | | Debora | 90 Rx | | | Keith C | 75 Rx | | | Bj | 155 Rx | | | Annalee | 75 Rx | Lots of reps on form |
|
METCON 2-22-23
(Time, Rx+, Rx2, Rx3)
FOR TIME:
80 Wall Ball
40 Toes to Bar
80 Alt DB Snatch
Goal: Sub 13, CAP 16 minutes.
Rx+: 20#/10'-14#/9', 70/50
Rx: 20#/10'-14#/9', 50/35
Rx2: 14#/10'-10#/9', 35/25, Sub Hanging Leg Raises
Rx3: 14#/10'-10#/9', 25/20, Sub KTC
MODWOD 1: 10#/8'-6#/8', 20/15, Sub Lying Toes to Bar, 70/35/70 reps
MODWOD 2: 10#/8'-6#/8', 15/12, Sub Lying Toes to Bar, 60/30/60 reps
| 1st | 15:23 Rx | Debora Wed, Feb 22, 2023 | | 2nd | 10:23 Rx2 | Annalee Wed, Feb 22, 2023 | | 1st | 12:10 Rx2 | Hayden P Wed, Feb 22, 2023 | | 2nd | 14:01 Rx2 | Justin R Wed, Feb 22, 2023 | | 3rd | 10:53 Rx3 | Bj Wed, Feb 22, 2023 |
| Justin R | 14:01 Rx2 | | | Hayden P | 12:10 Rx2 | | | Debora | 15:23 Rx | | | Keith C | 13:50 Rx3 | | | Bj | 10:53 Rx3 | 45# DB | | Annalee | 10:23 Rx2 | 30 lb snatch |
|
