WOD Blog
 | Wed, Nov 29 2023 |  |
| WEIGHTLIFTING 11-29-23 | WARM UP 11-29-23 | METCON 11-29-23 |
WEIGHTLIFTING 11-29-23 (Weight) 20 Minutes Back Rack Reverse Lunge 12-12-12-12-12, looking to start and end a little heavier than last week.
| 1st | 105 Rx | Taeja Wed, Nov 29, 2023 | | 2nd | 100 Rx | Sofia Wed, Nov 29, 2023 | | 1st | 185 Rx | Scott B Wed, Nov 29, 2023 | | 2nd | 180 Rx | Shane Wed, Nov 29, 2023 | | 3rd | 175 Rx | Zach T Wed, Nov 29, 2023 |
| Diogo S | 155 Rx | | | Scott B | 185 Rx | | | Paul K | 125 Rx | 95-105-115-125 | | Zach T | 175 Rx | | | Sofia | 100 Rx | | | Hayden P | 145 Rx | | | Shane | 180 Rx | | | Nicholas | 165 Rx | | | Taeja | 105 Rx | |
|
WARM UP 11-29-23 (Check In) Shuttle Run-2 minutes Straight Leg Kick-20 m Bunny Hop-20 m Grapevines-20 m R/L Walking Lunge-20 m Butt Kickers-20 m ---- 90-90 Hip Rotation-10 reps Fire Hydrant-10 reps R/L Donkey Kick-10 reps R/L Spiderman to Hammy-30 secs R/L Frog Pose-30 secs Hammy Stretch-30 secs ---- Back Rack Reverse Lunge-10 reps (5 R/L) ---- COOLDOWN Couch Stretch-1 min R/L Wall Pigeon-1 min R/L Saddle-1 min Upward Dog-1 min Seated Forward Fold-1 min
|
METCON 11-29-23 (Reps, Rx2, Rx3) 10 min AMRAP: 40 Double Unders 20 m Walking Lunge 20 Butterfly Sit Up 20 m Sled Push 20 m=20 reps, 10 m=10 reps Goal: 3+ rounds (300+ reps) Rx: 135/90 Rx2: Sub 60 Singles, 135/90 Rx3: Sub 40 Singles, 90/70 MODWOD 1: Sub 40 plate Taps, 12 Reverse Lunges, 15 Anchored Sit Ups, 10 m sled Push 90/70 MODWOD 2: Sub 40 Plate Taps, 12 Step Ups for Lunges, 12 Assisted Sit Ups OR Lying Toes to Bar, 10 m Sled Push (70/50)
| 1st | 460 Rx | Debora Wed, Nov 29, 2023 | | 2nd | 424 Rx | Sofia Wed, Nov 29, 2023 | | 3rd | 300 Rx | Taeja Wed, Nov 29, 2023 | | 1st | 430 Rx | Hayden P Wed, Nov 29, 2023 | | 2nd | 420 Rx | Diogo S Wed, Nov 29, 2023 | | 3rd | 415 Rx | Ethan C Wed, Nov 29, 2023 |
| Diogo S | 420 Rx | | | Paul K | 280 Rx2 | | | Zach T | 362 Rx2 | | | Debora | 460 Rx | | | Sofia | 424 Rx | | | Ethan C | 415 Rx | | | Hayden P | 430 Rx | | | Colby | 471 Rx2 | | | Nicholas | 460 Rx2 | | | Taeja | 300 Rx | |
|