WOD Blog
 | Wed, Jan 3 2024 |  |
| WARM UP 1-3-23 | METCON 1-3-24 | WEIGHTLIFTING 1-3-24 |
WARM UP 1-3-23 (Check In) Shuttle Run-2 minutes ---- 30 ON/15 OFF x 2 Goblet Squat Russian Swing Hip Rotation (switch halfway) Glute Bridges ---- 90-90 Hip Rotation-10 reps Spiderman to Hammy-30 secs R/L Praying Pose-30 secs Downward Dog-30 secs ---- Back Squat-10 reps ---- COOLDOWN Couch Stretch-1 min R/L Single Leg Forward Fold-1 min R/L Saddle-1 min Legs Up the Wall-1 min
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METCON 1-3-24 (Reps, Rx+, Rx2, Rx3) 8 min AMRAP: 2-4-6-8-10-12-14 etc. Heavy Deadlift Shuttle Run* *Open standard 25 feet down+25 feet back=1 rep. Touch ground. Goal: 84+ reps (Finishing 12's) Rx+: 315/225 Rx: 275/185 Rx2: 225/145 Rx3: 185/125 MODWOD 1: 135/95 MODWOD 2: 115/75, Sub Bike Erg Calories as needed for run.
| 1st | 75 Rx | Annalee Wed, Jan 3, 2024 | | 2nd | 62 | Sofia Wed, Jan 3, 2024 | | 1st | 76 Rx | Colby Wed, Jan 3, 2024 | | 2nd | 64 Rx | Hayden P Wed, Jan 3, 2024 | | 3rd | 40 Rx | Bj Wed, Jan 3, 2024 |
| Annalee | 75 Rx | | | Zach T | 67 Rx2 | | | Sofia | 62 | 105 lb barbell | | Hayden P | 64 Rx | | | Colby | 76 Rx | | | Keith C | 54 Rx3 | | | Bj | 40 Rx | |
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WEIGHTLIFTING 1-3-24 (Weight) Back Squat 8-8-8-8-8 Start on the lighter side (around 60% of max) and build as tolerated.
| 1st | 185 Rx | Annalee Wed, Jan 3, 2024 | | 2nd | 90 Rx | Sofia Wed, Jan 3, 2024 | | 1st | 325 Rx | Bj Wed, Jan 3, 2024 | | 2nd | 285 Rx | Colby Wed, Jan 3, 2024 | | 3rd | 215 Rx | Hayden P Wed, Jan 3, 2024 |
| Annalee | 185 Rx | 125, 155, 175, 185, 175 | | Zach T | 185 Rx | | | Sofia | 90 Rx | | | Hayden P | 215 Rx | | | Colby | 285 Rx | | | Keith C | 135 Rx | | | Bj | 325 Rx | |
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