WOD Blog
 | Wed, Jul 5 2023 |  |
| WARM UP 7-5-23 | METCON 7-5-23 | WEIGHTLIFTING 7-5-23 |
WARM UP 7-5-23
(Check In)
30 ON/15 OFF x 2
Jumping Jacks
Russian Swing
Goblet Squat
BW Lunge
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90-90 Hip Rotation-10 reps
Hip Rotation-20 reps R/L
YTW's-10 reps each
Spiderman to Hammy-30 secs R/L
Praying Pose-30 secs
Downward Dog-30 secs
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COOLDOWN
Couch Stretch-1 min R/L
Wall Pigeon-1 min R/L
Seated Straddle-1 min
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METCON 7-5-23
(Reps, Rx+, Rx2, Rx3)
10 min AMRAP:
10 Toes to Bar
10 Back Rack Lunge (from floor)
10 Sumo Deadlift High Pull
Goal: 150+ reps, 5+ rounds
Rx+: 95/65
Rx: 75/55
Rx2: Sub Hanging Leg Raise, 64/45
Rx3: Sub KTC, 45/35, Sub BW Lunge as needed
MODWOD 1: Sub Lying Toes to Bar, KB SDHP (35/26), BW Lunge
MODWOD 2: Sub Lying Toes to Bar, KB Sumo Deadlift (35/26), Air Squat
| 1st | 162 Rx+ | Molly R Wed, Jul 5, 2023 | | 2nd | 158 Rx | Kirklin Wed, Jul 5, 2023 | | 3rd | 156 Rx | Melinda Wed, Jul 5, 2023 | | 1st | 170 Rx | Colby Wed, Jul 5, 2023 | | 2nd | 156 Rx | Hayden P Wed, Jul 5, 2023 | | 3rd | 128 Rx | Shane Wed, Jul 5, 2023 |
| Sofia | 166 Rx3 | HLR | | Kirklin | 158 Rx | | | Hayden P | 156 Rx | | | Colby | 170 Rx | | | Melinda | 156 Rx | | | Molly R | 162 Rx+ | | | Shane | 128 Rx | |
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WEIGHTLIFTING 7-5-23
(Weight)
Front Squat
4-4-4-4-4, first rep paused, building from where you ended last week. (around 80% of max)
| 1st | 170 Rx | Kirklin Wed, Jul 5, 2023 | | 2nd | 145 Rx | Molly R Wed, Jul 5, 2023 | | 3rd | 80 Rx | Sofia Wed, Jul 5, 2023 | | 1st | 245 Rx | Shane Wed, Jul 5, 2023 | | 2nd | 230 Rx | Colby Wed, Jul 5, 2023 | | 3rd | 200 Rx | Hayden P Wed, Jul 5, 2023 |
| Sofia | 80 Rx | | | Kirklin | 170 Rx | | | Molly R | 145 Rx | | | Hayden P | 200 Rx | * 95-135-155-170-180-190-200 | | Colby | 230 Rx | | | Shane | 245 Rx | |
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