WOD Blog
 | Wed, Jun 19 2024 |  |
 | Happy Birthday: Lindsay R |
| WARM UP 6-19-24 | WEIGHTLIFTING 6-19-24 | METCON 6-19-24 |
WARM UP 6-19-24 (Check In) EMOM x 9 mins/15 secs between minutes: 1. 10 Reverse Lunges+10 Bear Crawl Shoulder Taps + Cat-Cows 2. 10 Jump Squat + 3 Burpees + 90-90's 3. Band Lat Walk + Banded Glute Bridge ---- 6 Back Rack Reverse Lunge per leg 6 Back Squat (empty bar)
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WEIGHTLIFTING 6-19-24 (Weight) 20-22 Minutes Back Rack Reverse Lunge+Back Squat 3-4 Working Sets: 8 per Side Back Rack Reverse Lunge Directly Into 10 Back Squat REST 3 minutes between sets Build up in load slightly from last week!
| 1st | 190 Rx | Taeja Wed, Jun 19, 2024 | | 2nd | 85 Rx | Sofia Wed, Jun 19, 2024 | | 1st | 185 Rx | Ethan C Wed, Jun 19, 2024 | | 2nd | 165 Rx | Ryan H Wed, Jun 19, 2024 | | 3rd | 155 Rx | Justin R Wed, Jun 19, 2024 Diogo S Wed, Jun 19, 2024 Derek N Wed, Jun 19, 2024 |
| Derek N | 155 Rx | | | Diogo S | 155 Rx | | | Taeja | 190 Rx | 125-165-190 | | Justin R | 155 Rx | | | Sofia | 85 Rx | | | Ethan C | 185 Rx | | | Ryan H | 165 Rx | |
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METCON 6-19-24 (Reps, Rx+, Rx2, Rx3) 10 min AMRAP: Sled Push+DB-10 m* DB Alt Hang Clean and Jerk-10 reps Sled Push+DB-10 m Burpee-10 reps *Count as 10 reps Goal: 5+ rounds (200+ reps) Rx+: 70/50 DB, 90/70 Sled + DB weight Rx: 50/35 DB, 90/70 Sled + DB weight Rx2: 35/25 DB, 90/70 Sled + DB weight Rx3: 25/20 DB, 70/50 Sled + DB weight, Sub 7 Burpees MODWOD 1: 20/15, 70/50 Sled, Sub 7 Bodybuilders MODWOD 2: 15/12, 70/50 Sled, Sub 7 Bodybuilder to Box
| 1st | 193 Rx | Taeja Wed, Jun 19, 2024 | | 2nd | 173 Rx | Lily Joh Wed, Jun 19, 2024 | | 1st | 216 Rx+ | Laws Wed, Jun 19, 2024 | | 2nd | 231 Rx | Ryan H Wed, Jun 19, 2024 | | 3rd | 218 Rx | Ethan C Wed, Jun 19, 2024 |
| Derek N | 176 Rx | | | Diogo S | 170 Rx | | | Taeja | 193 Rx | | | Laws | 216 Rx+ | | | Justin R | 170 Rx2 | | | Ethan C | 218 Rx | | | Lily Joh | 173 Rx | | | Ryan H | 231 Rx | |
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