WOD Blog
 | Wed, Oct 25 2023 |  |
 | Happy Birthday: Aleigh & John Li |
| WARM UP 10-25-23 | METCON 10-25-23 | WEIGHTLIFTING 10-25-23 |
WARM UP 10-25-23
(Check In)
Step Over-2 minutes
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30 ON/15 OFF x 2
Deadlift
Air Squat
Hip Rotation (switch halfway)
Glute Bridge
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Spiderman to Hammy-30 secs R/L
Frog Pose-30 secs
Supine Twist-30 secs R/L
Downward Dog-30 secs
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Back Squat-10 reps
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METCON 10-25-23
(Time, Rx+, Rx2, Rx3)
FOR TIME:
10-8-6-4-2:
Heavy Deadlift
High Over Under
Goal: Sub 8, CAP 12 minutes.
Rx+: 315/225, 36''/30''
Rx: 275/185, 30''/24''
Rx2: 225/155, 24''/20''
Rx3: 185/125, 20''/16'', (Jump Overs only)
MODWOD 1: 135/95, 24''/20'' Step Overs allowed
MODWOD 2: 115/75, 20''/16'', Step Overs Allowed
| 1st | 6:55 Rx+ | Taeja Wed, Oct 25, 2023 | | 2nd | 7:35 Rx | Debora Wed, Oct 25, 2023 | | 3rd | 9:59 Rx | Lily Joh Wed, Oct 25, 2023 | | 1st | 5:00 Rx | Colby Wed, Oct 25, 2023 | | 2nd | 6:45 Rx | Ethan C Wed, Oct 25, 2023 | | 3rd | 6:57 Rx | Shane Wed, Oct 25, 2023 |
| Aleigh | 6 Rx3 | Sub step overs | | Lily Joh | 9:59 Rx | | | Justin R | 6:31 Rx2 | 205lbs deadlift | | Nicholas | 5:38 Rx2 | | | Taeja | 6:55 Rx+ | | | Debora | 7:35 Rx | 195lbs deadlift | | Zach T | 7:09 Rx2 | | | Shane | 6:57 Rx | | | Ethan C | 6:45 Rx | | | Colby | 5:00 Rx | | | Sofia | 7:16 | 105 lb deadlift, 24' over unders |
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WEIGHTLIFTING 10-25-23
(Weight)
20 Minutes
Back Squat
6-6-4-2-2, try to beat last week's 6's on second set and build as tolerated.
| 1st | 295 Rx | Taeja Wed, Oct 25, 2023 | | 2nd | 185 Rx | Debora Wed, Oct 25, 2023 | | 3rd | 160 Rx | Aleigh Wed, Oct 25, 2023 | | 1st | 405 Rx | Nicholas Wed, Oct 25, 2023 | | 2nd | 325 Rx | Colby Wed, Oct 25, 2023
Shane Wed, Oct 25, 2023 | | 3rd | 215 Rx | Justin R Wed, Oct 25, 2023 |
| Aleigh | 160 Rx | | | Justin R | 215 Rx | 5 sets of 6 | | Nicholas | 405 Rx | Letssss gooooooooooo | | Taeja | 295 Rx | Not where it should be but it is what it is | | Paul K | 195 Rx | 95-135-185-190-195 | | Debora | 185 Rx | | | Zach T | 205 Rx | | | Shane | 325 Rx | | | Colby | 325 Rx | First set of 4 | | Sofia | 112.2 Rx | |
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