WOD Blog
 | Wed, May 22 2024 |  |
 | Happy Birthday: Harrison A |
| WARM UP 5-22-24 | WEIGHTLIFTING 5-22-24 | METCON 5-22-24 |
WARM UP 5-22-24 (Check In) Shuttle Run-2 minutes OR Run-400 m ---- 2x: 20 m Overhead Carry each arm 5 DB Hang Clean and Jerk each side 10 Plank Pull Through 5 Swimmers 10 Box Step Up ---- Strict Press-3 reps Push Press-3 reps Jerk-3 reps
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WEIGHTLIFTING 5-22-24 (Weight) 20 Minutes Press Complex: Work up to a heavy: 2 Strict Press 2 Push Press 2 Jerks Looking to get a few workings sets in above 80% of strict press 1RM. If you finish early perform a MAX REP set of STRICT PRESS at 80% of what you use for your top set.
| 1st | 125 Rx | Taeja Wed, May 22, 2024 | | 2nd | 80 Rx | Angie Wed, May 22, 2024 Cherise Wed, May 22, 2024 | | 3rd | 77 Rx | Nikki Wed, May 22, 2024 | | 1st | 165 Rx | Ethan C Wed, May 22, 2024 Diogo S Wed, May 22, 2024 | | 2nd | 135 Rx | Hayden P Wed, May 22, 2024 | | 3rd | 125 Rx | Zach T Wed, May 22, 2024 |
| Taeja | 125 Rx | | | Justin R | 105 Rx | Shoulder feeling better | | Diogo S | 165 Rx | | | Ethan C | 165 Rx | | | Sofia | 45 Rx | Tried & failed 47.2 | | Cherise | 80 Rx | All 6 strict press; 5@85# | | Nikki | 77 Rx | | | Hayden P | 135 Rx | | | Angie | 80 Rx | | | Zach T | 125 Rx | Failed strict press, finished rest of complex |
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METCON 5-22-24 (Time, Rx2, Rx3) 3 Rounds For Time: 400 m Run 21 Box Jump 15 Burpee Goal: Sub 12, CAP 16 minutes. Rx: 24''/20'' Rx2: 20''/16'' Rx3: 20''/16'', Step Ups Allowed, Sub 12 burpees MODWOD 1: 300 m Run, 20''/16'', Sub 12 bodybuilders MODWOD 2: 200 m Run OR 600 m Bike Erg, Plate Step Up, Burpee to Box
| 1st | 13:23 Rx | Sofia Wed, May 22, 2024 | | 2nd | 14:15 Rx | Taeja Wed, May 22, 2024 | | 3rd | 14:49 Rx | Lily Joh Wed, May 22, 2024 | | 1st | 11:40 Rx | Ethan C Wed, May 22, 2024 | | 2nd | 12:36 Rx | Hayden P Wed, May 22, 2024 | | 3rd | 13:43 Rx | Colby Wed, May 22, 2024 |
| Taeja | 14:15 Rx | | | Justin R | 14:58 Rx | | | Diogo S | 14:04 Rx | | | Ethan C | 11:40 Rx | | | Sofia | 13:23 Rx | | | Cherise | 14:25 | Bike 800, 21 step up, 12 burpee | | Hayden P | 12:36 Rx | | | Colby | 13:43 Rx | | | Lily Joh | 14:49 Rx | | | Zach T | 13:57 Rx | |
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