WOD Blog
 | Wed, Nov 22 2023 |  |
| WARM UP 11-22-23 | WEIGHTLIFTING 11-22-23 | METCON 11-22-23 |
WARM UP 11-22-23 (Check In) Shuttle Run-2 mins Straight Leg Kick-20 m Heel Walk-20 m Toe Walk-20 m Grapevines-20 m R/L Walking Lunge-20 m Butt Kickers-20 m ---- Fire Hydrant-10 reps R/L Donkey Kick-10 reps R/L Spiderman to Hammy-30 secs R/L Praying Pose-30 secs Downward Dog-30 secs ---- COOLDOWN Couch Stretch-1 min R/L Wall Pigeon-1 min R/L Single Leg Forward Fold-1 min Butterfly-1 min
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WEIGHTLIFTING 11-22-23 (Weight) 20 Minutes Back Rack Reverse Lunge 4-5 Sets 12 reps (6 R/L) Starting around 85-90% of where you ended last week and try to build a little each set as form allows!
| 1st | 135 Rx | Leslie Wed, Nov 22, 2023 | | 2nd | 125 Rx | Taeja Wed, Nov 22, 2023 | | 3rd | 95 Rx | Sofia Wed, Nov 22, 2023 | | 1st | 175 Rx | Scott B Wed, Nov 22, 2023 | | 2nd | 165 Rx | Shane Wed, Nov 22, 2023 | | 3rd | 145 Rx | Diogo S Wed, Nov 22, 2023 |
| Scott B | 175 Rx | 95, 125, 155, 175 | | Paul K | 135 Rx | 65-85-105-115-135 | | Taeja | 125 Rx | | | Sofia | 95 Rx | | | Shane | 165 Rx | | | Diogo S | 145 Rx | | | Leslie | 135 Rx | |
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METCON 11-22-23 (Reps, Rx+, Rx2, Rx3) Every 2 minutes x 5 sets/1 min REST between rounds: 200 m Run AMRAP w/ time remaining Row Calories Goal: High effort each interval. Score=total calories Rx+: Sub 300 m Run (choose this only if the run will still take under a minute) Rx: As written Rx2: As written (same as rx) Rx3: Sub 150 m Run MODWOD 1: Sub 100 m Run MODWOD 2: Sub 300 m Bike Erg
| 1st | 67 Rx | Leslie Wed, Nov 22, 2023 | | 2nd | 52 Rx | Sofia Wed, Nov 22, 2023 | | 3rd | 87 Rx3 | Taeja Wed, Nov 22, 2023 | | 1st | 118 Rx | Diogo S Wed, Nov 22, 2023 | | 2nd | 96 Rx | Colby Wed, Nov 22, 2023 | | 3rd | 66 Rx | Paul K Wed, Nov 22, 2023 |
| Taeja | 87 Rx3 | Echo bike 300m | | Paul K | 66 Rx | | | Sofia | 52 Rx | | | Shane | 131 Rx2 | Assault bike | | Diogo S | 118 Rx | | | Leslie | 67 Rx | | | Colby | 96 Rx | |
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