WOD Blog
 | Mon, Jul 3 2023 |  |
| WARM UP 7-3-23 | METCON 7-3-23 | WEIGHTLIFTING 7-3-23 |
WARM UP 7-3-23
(Check In)
45 ON/15 OFF x 10 minutes
1. Air Squat
2. Good Morning
3. Inchworm + Upward Dog
4. Fire Hydrants (switch every few)
5. Thumbs Up/Breaststrokes
6. Alt Scorpion
7. Single Leg Glute Bridge (switch every few)
8. Spiderman + Thor Rot (switch halfway)
9. Praying Pose to Hammy back and forth
10. Deadlift
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Explain weightlifting, warm up metcon movements a bit more before WOD
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COOLDOWN
Single Leg Forward Fold-1 min R/L
Single Leg Saddle-1 min R/L
Butterfly-1 min
Downward Dog-1 min
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METCON 7-3-23
(Time, Rx+, Rx2, Rx3)
21-15-9:
Heavy Wall Ball
Touch N Go Powerclean*
*Powercleans must be performed in AT LEAST SETS OF THREE TOUCH N GO REPS. No singles.
Goal: Sub 7, CAP 10
Rx+: 30#/10'-20#/9', 165/115
Rx: 30#/10'-20#/9', 135/95
Rx2: 14#/10'-10#/9', 115/75
Rx3: 14#/10'-10#/9', 95/65
MOdWOD 1: 10#/8'-6#/8', 45/35 or DB pair 20/15
MODWOD 2: 10#/8'-6#/8', 45/35 or DB pair 15/12
| 1st | 5:10 Rx | Taeja Mon, Jul 3, 2023 | | 2nd | 6:43 Rx | Kirklin Mon, Jul 3, 2023 | | 3rd | 7:09 Rx | Debora Mon, Jul 3, 2023 | | 1st | 7:45 Rx | Colby Mon, Jul 3, 2023 | | 2nd | 8:06 Rx | Hayden P Mon, Jul 3, 2023 | | 3rd | 8:20 Rx | Shane Mon, Jul 3, 2023 |
| Justin R | 9:40 Rx2 | | | Debora | 7:09 Rx | | | Colby | 7:45 Rx | | | Sofia | 8:27 | 40lb barbell, 14lb wallball | | Taeja | 5:10 Rx | | | Chuch | 9:01 Rx | | | Kirklin | 6:43 Rx | | | Hayden P | 8:06 Rx | | | Sierra Too | 7:41 Rx3 | | | Shane | 8:20 Rx | | | Leslie | 7:53 Rx | | | Keith C | 9:17 Rx3 | | | Diogo S | 10:00 Rx | |
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WEIGHTLIFTING 7-3-23
(Weight)
Deadlift
3-3-3-3-3
Building as tolerated from where you ended last week's 5's! (around 75-80% of max) Still reset each rep and focus prioritize form over load.
| 1st | 335 Rx | Taeja Mon, Jul 3, 2023 | | 2nd | 250 Rx | Leslie Mon, Jul 3, 2023 | | 3rd | 225 Rx | Debora Mon, Jul 3, 2023 | | 1st | 375 Rx | Shane Mon, Jul 3, 2023
Colby Mon, Jul 3, 2023 | | 2nd | 365 Rx | Diogo S Mon, Jul 3, 2023 | | 3rd | 355 Rx | Chuch Mon, Jul 3, 2023 |
| Justin R | 295 Rx | | | Debora | 225 Rx | | | Colby | 375 Rx | | | Sofia | 110 Rx | | | Taeja | 335 Rx | Reset reps | | Chuch | 355 Rx | Focus on hips and shoulder rising together - Reset after each rep | | Hayden P | 305 Rx | * 135-185-225-260-280-295-305 | | Shane | 375 Rx | | | Leslie | 250 Rx | | | Keith C | 235 Rx | | | Diogo S | 365 Rx | |
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