WOD Blog
 | Wed, Sep 11 2024 |  |
 | Happy Birthday: Taeja & Amy B & Tais & Hermione |
| WARM UP 9-11-24 | METCON 9-11-24 | WEIGHTLIFTING 9-11-24 |
WARM UP 9-11-24 (Check In) 20 ON/10 OFF x 2 sets Jumping Jacks Front to Back Hops Side to Side Hops Four Squat Hops --- Good Morning x 20 reps Inchworm + Upward Dog-5 reps Hip Rotation-20 reps R/L Alt Scorpion-10 reps Supine Leg Swing-10 reps Glute Bridge-10 reps Downward Dog-30 secs --- Deadlift-10 reps
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METCON 9-11-24 (Time, Rx+, Rx2, Rx3) For Time: 21-15-9: Deadlift Burpee Over Bench (hands allowed) Goal: Sub 6, CAP 10 minutes. Rx+: 275/185 Rx: 225/155 Rx2: 185/125 RX3: 155/105 MODWOD 1: 135/95, Sub Regular Burpee MODWOD 2: 115/75, SubBodybuilder
| 1st | 6:54 Rx | Marnae Wed, Sep 11, 2024 | | 2nd | 6:15 135# Rx2 | Nikki Wed, Sep 11, 2024 | | 3rd | 5:50 | Sofia Wed, Sep 11, 2024 | | 1st | 4:13 Rx | Ethan C Wed, Sep 11, 2024 | | 2nd | 4:22 Rx | Hayden P Wed, Sep 11, 2024 | | 3rd | 5:50 Rx | Colby Wed, Sep 11, 2024 |
| Nikki | 6:15 135# Rx2 | | | Marnae | 6:54 Rx | | | Shane | 5:56 Rx | | | Derek N | 6:38 Rx | | | Diogo S | 8:41 Rx | | | Sofia | 5:50 | 95lb barbell | | Ethan C | 4:13 Rx | | | Colby | 5:50 Rx | | | Hayden P | 4:22 Rx | |
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WEIGHTLIFTING 9-11-24 (Weight) 20 Minutes Deadlift 3-3-3-3-3 Reset between reps! NO pause again this week. Start WORKING sets around 90% of where you ended last week! Try to beat least week on 2-3 sets.
| 1st | 215 Rx | Cherise Wed, Sep 11, 2024 Nikki Wed, Sep 11, 2024 | | 2nd | 195 Rx | Marnae Wed, Sep 11, 2024 | | 3rd | 125 Rx | Sofia Wed, Sep 11, 2024 | | 1st | 450 Rx | Colby Wed, Sep 11, 2024 | | 2nd | 415 Rx | Bj Wed, Sep 11, 2024 | | 3rd | 405 Rx | Diogo S Wed, Sep 11, 2024 |
| Marnae | 195 Rx | | | Nikki | 215 Rx | 165.,185, 205, 215, | | Shane | 385 Rx | | | Derek N | 335 Rx | | | Cherise | 215 Rx | | | Diogo S | 405 Rx | | | Sofia | 125 Rx | | | Hayden P | 395 Rx | | | Ethan C | 395 Rx | | | Colby | 450 Rx | | | Bj | 415 Rx | |
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