WOD Blog
 | Wed, Aug 2 2023 |  |
| WARM UP 8-2-23 | WEIGHTLIFTING 8-2-23 | METCON 8-2-23 |
WARM UP 8-2-23
(Check In)
Shuttle Run-2 minutes
Straight Leg Kick-20 m
Walking Hip Rotation-20 reps
Walking Lunge-20 m
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Air Squat-20 reps
Hip Rotation-20 reps R/L
Spiderman to Hammy-30 secs R/L
Pigeon Pose-30 secs R/L
Praying Pose to Hammy-30 secs back and forth
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COOLDOWN
Couch Stretch-1 min R/L
Wall Pigeon-1 min R/L
Seated Forward Fold-1 min
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WEIGHTLIFTING 8-2-23
(Weight)
Back Squat
5-5-5-5-5
Buliding from 73-75% of max. Looking to build a bit heavier than last week or accumulate more overall volume.
| 1st | 330 Rx | Taeja Wed, Aug 2, 2023 | | 2nd | 215 Rx | Annalee Wed, Aug 2, 2023 | | 3rd | 140 Rx | Marnae Wed, Aug 2, 2023 | | 1st | 340 Rx | Colby Wed, Aug 2, 2023 | | 2nd | 280 Rx | Shane Wed, Aug 2, 2023 | | 3rd | 275 Rx | Chuch Wed, Aug 2, 2023 |
| Shane | 280 Rx | | | Taeja | 330 Rx | 215-245-265-295-315-330 | | Chuch | 275 Rx | 205-225-255-265-275 / No belt | | Justin R | 265 Rx | 230-240-250-260-265 | | Diogo S | 245 Rx | | | Marnae | 140 Rx | | | Sofia | 105 Rx | | | Annalee | 215 Rx | 95, 135, 185, 205, 215 - failed last rep | | Nikki | 130 Rx | 95,105,115,120,130 | | Hayden P | 230 Rx | * 190-200-215-225-230 | | Colby | 340 Rx | | | Keith C | 135 Rx | | | Tia N | 105 | 15-25-35-45-55-65-75-85-95-105 to 30” and 24” box | | Garrett N | 245 Rx | |
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METCON 8-2-23
(Time, Rx2, Rx3)
For Time:
40/30 Calorie Row
80 Jump Lunges
40/30 Calorie Assault Bike
Goal: Sub 8, CAP 11 minutes.
Tip: You are meant to move at an aggressive pace today.
***Swap placement of bike/row as needed to share machines.
Rx: As written
Rx2: Same as Rx today
Rx3: Sub 80 regular or reverse lunges (no jump)
MODWOD 1: Sub 60 Reverse Lunges, 30/25 Calories
MODWOD 2: Sub 50 Step Ups, 25/20 Calories
| 1st | 6:57 Rx | Kirklin Wed, Aug 2, 2023 | | 2nd | 7:30 Rx | Marnae Wed, Aug 2, 2023 | | 3rd | 7:54 Rx | Taeja Wed, Aug 2, 2023 | | 1st | 5:43 Rx | Hayden P Wed, Aug 2, 2023 | | 2nd | 7:10 Rx | Colby Wed, Aug 2, 2023
Shane Wed, Aug 2, 2023 | | 3rd | 7:29 Rx | Garrett N Wed, Aug 2, 2023 |
| Shane | 7:10 Rx | | | Taeja | 7:54 Rx | | | Chuch | 7:33 Rx | Legs are now spaghetti noodles | | Justin R | 10:03 Rx | | | Marnae | 7:30 Rx | | | Sofia | 10:40 Rx | | | Paul K | 9:12 Rx3 | | | Annalee | 8:59 Rx | | | Nikki | 10:05 Rx3 | | | Kirklin | 6:57 Rx | | | Diogo S | 9:20 Rx | | | Hayden P | 5:43 Rx | | | Colby | 7:10 Rx | | | Keith C | 11:00 Rx3 | | | Tia N | 9:10 Rx3 | Noodle legs, tried to die, thanks heart. | | Garrett N | 7:29 Rx | Stairs are hard now |
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