WOD Blog
 | Wed, Nov 13 2024 |  |
 | Happy Birthday: Lindsay G |
| WARM UP 11-13-24 | WEIGHTLIFTING 11-13-24 | METCON 11-13-24 |
WARM UP 11-13-24
(Check In)
EMOM x 4
Air Squat
PVC Passthrough/Behind the Neck Press
Cuban Press
Bent Over Rear Fly
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Hip Rotation-20 reps R/L
Samson Stretch-30 secs R/L
Praying Pose to Hammy-30 secs each
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w/ PVC Pipe
Jump and Shrug (from power pos)-3 reps
Power Position Snatch-3 reps
Jump and Shrug (from second pos)-3 reps
Second Position Snatch-3 reps
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First Pull (from mid shin to above the knee)-3 reps
Below the Knee Snatch-3 reps
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w/ barbell
2x:
1 Hang Snatch (above knee)
1 Hang Snatch (below knee)
1 Snatch (mid shin)
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WEIGHTLIFTING 11-13-24
(Weight)
20 Minutes
5-8 Sets:
Snatch Grip Deadlift
Hang Snatch (above knee)
Hang Snatch (below knee)
Snatch
Start light (around 50%) and make small jumps as tolerated. Focus on technique over load today.
*Athletes can reset hands on the ground.
| 1st | 85 Rx | Debora Wed, Nov 13, 2024
Emilee M Wed, Nov 13, 2024 | | 2nd | 75 Rx | Marnae Wed, Nov 13, 2024 | | 3rd | 50 Rx | Sofia Wed, Nov 13, 2024 | | 1st | 150 Rx | Chris B Wed, Nov 13, 2024 | | 2nd | 115 Rx | Derek N Wed, Nov 13, 2024 | | 3rd | 105 Rx | Hayden P Wed, Nov 13, 2024 |
| Marnae | 75 Rx | | | Derek N | 115 Rx | | | Sofia | 50 Rx | | | Chris B | 150 Rx | | | Emilee M | 85 Rx | | | Hayden P | 105 Rx | | | Debora | 85 Rx | |
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METCON 11-13-24
(Time, Rx+, Rx2, Rx3)
For Time:
18-15-12-9-6-3:
Wall Ball
Powersnatch
Goal: Sub 8, CAP 12 minutes
Rx+: 30#/10'-20#/9', 75/55
Rx: 20#/10'-14#/9', 75/55
Rx2: 14#/10'-10#/9', 65/45
Rx3: 10#/8'-6#8', 45/35
MODWOD 1: 10#/8'-6#8', 20/15
MODWOD 2: 10#/8'-6#8', 15/12
| 1st | 8:10 Rx | Marnae Wed, Nov 13, 2024 | | 2nd | 9:48 Rx | Debora Wed, Nov 13, 2024 | | 3rd | 10:20 Rx | Emilee M Wed, Nov 13, 2024 | | 1st | 7:13 Rx | Ethan C Wed, Nov 13, 2024 | | 2nd | 7:26 Rx | Hayden P Wed, Nov 13, 2024 | | 3rd | 10:29 Rx | Derek N Wed, Nov 13, 2024 |
| Ethan C | 7:13 Rx | | | Marnae | 8:10 Rx | | | Derek N | 10:29 Rx | | | Sofia | 8:15 Rx3 | 10lb MB | | Hayden P | 7:26 Rx | | | Chris B | 8:00 Rx3 | | | Emilee M | 10:20 Rx | ooof!! | | Debora | 9:48 Rx | |
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