WOD Blog
 | Tue, Jan 3 2023 |  |
| SHRED 1-3-23 | WARM UP 1-3-22 | METCON 1-3-23 | SKILL WORK 1-3-23 |
SHRED 1-3-23
(Time, Rx+, Rx2, Rx3)
WARM UP
Shuttle Run-2 minutes
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Cat-Cow-10 reps
Swimmers-5 reps
Upper Windmill-5 reps R/L
Spiderman w/ Thoracic Rot-5 reps R/L
Upward Dog-30 secs
Downward Dog-30 secs
Scap Pull-10 reps
Arch Hollow-10 reps
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Assault Bike Warm Up
30 seconds Slow
20 seconds MOD
10 secs HARD
x 3
6-3 min Rounds:
10/7 Assault Bike
10 Toes to Bar
10/7 Assault Bike
REST w/ time remaining
Goal: aggressive pace!
Rx+: 12/9 Calories, 12 TTB
Rx: As written
Rx2: Sub Hanging Leg Raise or Toes to Rings
Rx3: Sub KTC
MODWOD 1: 7/5 Calories, Lying Toes to Bar x 7
MODWOD 2: 7/5 Calories, Lying Toes to Bar x 5
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WARM UP 1-3-22
(Check In)
Step Ups-2 minutes
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2x:
10 Air Squat
10 Hip Rotation
3 Spiderman + Thor Rot each side
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Plank-30 secs
Upward Dog-30 secs
Praying Pose-30 secs
Downward Dog-30 secs
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METCON 1-3-23
(Reps, Rx+, Rx2, Rx3)
FOR TIME:
18-15-12-9-6-3:
Machine Calories
Box Jump Over
Sit Up (no anchor)
Front Squat (from rack)
Goal: Sub 17, CAP 23.
Rx+: 135/95, 24''/20''
Rx: 115/75, 24''/20'',
Rx2: 95/65, 24''/20'', Step Overs Allowed
Rx3: 75/55, 20''/16'', Step Overs Allowed
MODWOD 1: 45/35 or 26/20 Goblet Squat, 20''/16'', Step Overs Allowed
MODWOD 2: 20/15 Goblet Squat, Plate Step Overs, Assisted Step Ups, 15-12-9-6-3 rep scheme
| 1st | 16:32 Rx | Annalee Tue, Jan 3, 2023 | | 2nd | 15:32 Rx | Marnae Tue, Jan 3, 2023 | | 3rd | 20:30 Rx2 | Sara G Tue, Jan 3, 2023 | | 1st | 17:08 Rx | Colby Tue, Jan 3, 2023 | | 2nd | 19:35 Rx2 | Bj Tue, Jan 3, 2023 |
| Sara G | 20:30 Rx2 | 60lbs | | Marnae | 15:32 Rx | | | Annalee | 16:32 Rx | **box overs to 16” 🎉 | | Colby | 17:08 Rx | | | Bj | 19:35 Rx2 | |
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SKILL WORK 1-3-23
(Reps)
6-1 min Rounds/30 secs between rounds:
L-Sit Hold-accumulate 20 secs
w/ time remaining complete:
Rounds 1, 3, 5:
Weighted Box Step Up (DB's at sides)
Rounds 2, 4, 6:
Weighted Glute Bridges (w/ DB on hips)
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