WOD Blog
 | Sat, Oct 8 2022 |  |
| Saturday 8 October 2022 | WARMUP Saturday October 8 2022 | Warmup Monday 10 October 2022 | Other Results |
Saturday 8 October 2022
(Calories, Rx2, Rx3)
Partner WOD
8 Rounds for time of:
12 Power Cleans #95/65 (RX2:75/55) (RX3:65/45)
9 Push Press
6 Burpees over the bar
Partner A does a round while Partner B Rows then switch. Each partner does 4 rounds
Score is overall time and calories rowed.
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| Kristie W | 14:23 & 157 calories Rx3 | | | Corie | 13:18 & 144 cal | scaled | | Nichole | 13:04 & 134 cal | scaled | | Nikki | 13:18 & 144 cal | scaled | | April | 14:23 & 157 cal | scaled |
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WARMUP Saturday October 8 2022
(Time)
-foam roll
-pigeon stretch
-couch stretch
2 rounds: 100 m run
-10 jumping airsquats
-5 inchworm to down dog
-5 no jump burpee
- 10 glute bridge
-pvc warm up
Empty Barbell:
2 rounds:
10 each elbow rotations
5 strict press
5 push press
2 rounds:
3 deadlifts
3 shurgs
3 scarecrows
3 high pulls
3 tall cleans
then: three 3 position power clean (starting from high hang) working up to workout weight
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Warmup Monday 10 October 2022
(Rounds, Rx2, Rx3)
3 Rounds:
100m run
5 straight leg sit ups
5 empty bb tempo deadlifts
5/5 kneeling SA kb bottom up overhead press (lt. wt.)
Mobility:
T-spine opener
Elevated child’s pose
Couch stretch
3 strict press & reach
5 push press
*Strength*
Pre WOD:
3 high pulls
3 tall cleans
3 power cleans
3 push jerks
Light weight: 3 power clean & jerks
*load barbell*
5 half rep ghd recline w quad activation
3 ghd
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| 1st | 5+14 Rx2 | Nichole Mon, Oct 10, 2022 | | 2nd | 5+5 Rx2 | Samantha Bu Mon, Oct 10, 2022 | | 3rd | 5+15 Rx3 | Léa Mon, Oct 10, 2022 | | 1st | 5+15 Rx2 | Jacob Br Mon, Oct 10, 2022 | | 2nd | 5+5 Rx2 | Nick T Mon, Oct 10, 2022 |
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