WOD Blog
 | Wed, Aug 23 2023 |  |
 | Happy Birthday: Corbin C |
| WARM UP 8-23-23 | METCON 8-23-23 | WEIGHTLIFTING 8-23-23 |
WARM UP 8-23-23
(Check In)
30 ON/15 OFF x 2
Bradford Press
Hang Clean High Pull
Band Pull Apart (mix styles)
Band Passthrough
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Inchworm + Upward Dog-3 reps
Cat-Cow-10 reps
Upper Windmill-5 reps R/L
Alt Snow Angel-10 reps
Downward Dog Foot Tap-10 reps
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Push Press-5 reps
Scap Pull-5 reps
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Explain weightlifting
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METCON 8-23-23
(Time, Rx+, Rx2, Rx3)
For Time:
10-9-8-7-6-5-4-3-2-1:
Hang Clean and Jerk
Toes to Bar
Goal: Sub 8, CAP 12 minutes.
Rx+: 135/95
Rx: 115/75
Rx2: 95/65, Sub Hanging Leg Raise
Rx3: 75/55, Sub KTC
MODWOD 1: 45/35 or 20/15 DB pair, Sub Lying Toes to Bar
MODWOD 2: 25/15 or 15/12 DB pair, Sub Lying Toes to Bar, 9 reps down to 1
| 1st | 11:55 Rx | Debora Wed, Aug 23, 2023 | | 2nd | 12:00 Rx | Annalee Wed, Aug 23, 2023 | | 3rd | 12:10 Rx | Marnae Wed, Aug 23, 2023 | | 1st | 10:15 Rx | Hayden P Wed, Aug 23, 2023 | | 2nd | 12:00 Rx | Colby Wed, Aug 23, 2023 | | 3rd | 10:56 Rx2 | Derek N Wed, Aug 23, 2023 |
| Justin R | 12:00 Rx2 | Not a second to spare | | Annalee | 12:00 Rx | DNF. Finished round 4. Tore. | | Paul K | 13:00 Rx3 | MW1 + HLR | | Marnae | 12:10 Rx | Lots of long rests | | Derek N | 10:56 Rx2 | TTB, 95# | | Debora | 11:55 Rx | | | Hayden P | 10:15 Rx | | | Sofia | 11:30 | 45 lb barbell, HLR | | Keith C | 7:30 | Modwod 1 | | Nicholas | 11:28 Rx2 | Nearly there but there | | Colby | 12:00 Rx | DNF. Finished 3’s | | Rachel T | 8:54 Rx2 | |
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WEIGHTLIFTING 8-23-23
(Weight)
4-5 Sets:
A1. Push Press-8 reps*
A2. Strict Pull Up-6-8 reps
REST 90 seconds-2 minutes, add weight as tolerated
*If you are new to overhead movements STRICT PRESS can also be subbed!
| 1st | 100 Rx | Annalee Wed, Aug 23, 2023 | | 2nd | 95 Rx | Rachel T Wed, Aug 23, 2023
Debora Wed, Aug 23, 2023 | | 3rd | 90 Rx | Cherise Wed, Aug 23, 2023 | | 1st | 145 Rx | Colby Wed, Aug 23, 2023
Nicholas Wed, Aug 23, 2023
Hayden P Wed, Aug 23, 2023 | | 2nd | 125 Rx | Derek N Wed, Aug 23, 2023
Justin R Wed, Aug 23, 2023 | | 3rd | 105 Rx | Paul K Wed, Aug 23, 2023 |
| Justin R | 125 Rx | | | Paul K | 105 Rx | 135x4 & 95-100-105-110x1 | | Annalee | 100 Rx | 56, 75, 85, 95, 100. Did lifts after metcon. Hand hurts. | | Marnae | 60 Rx | 6 pull ups each set | | Derek N | 125 Rx | | | Debora | 95 Rx | | | Cherise | 90 Rx | | | Hayden P | 145 Rx | 95-115-135-145 | | Sofia | 45 Rx | | | Keith C | 65 Rx | | | Nicholas | 145 Rx | | | Colby | 145 Rx | | | Rachel T | 95 Rx | |
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