WOD Blog
 | Fri, Jan 6 2023 |  |
 | Happy Birthday: Bj |
| SHRED 1-6-23 | WARM UP 1-6-22 | WEIGHTLIFTING 1-6-23 | METCON 1-6-23 |
SHRED 1-6-23
(Time, Rx2, Rx3)
WARM UP
30 ON/15 OFF x 2:
Air Squat
Russian Swing
Box Step Overs
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Hip Rotation-20 reps R/L
90-90 Hip Rotation-10 reps
Spiderman to Hammy-30 secs
Pigeon Pose on Box-30 secs R/L
Glute Bridges-15 reps
Calf Stretch on Box/Rig-30 secs R/L
METCON
50 Box Over
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4 Rounds:
25 Air Squats
25 Russian Swings
20 Sit Ups (no anchor)
20 m Sled Push
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50 Box Over
Goal: Sub 21, CAP 27 minutes.
Rx: 50/35, 135/90, 24''/20''
Rx2: 35/26, 90/70, 24''/20'', step overs allowed
Rx3: 35/26, 90/70, 20''/16'', Step Overs Allowed
MODWOD 1: 26/20, 70/50, 20''/16'', 40 Step Overs, Anchored Sit Ups
MODWOD 2: 20/15, 70/50, 10 m, Plate Step Overs, Assisted Sit Ups, 30 Step Overs, 20/15 rep scheme for middle portion
| Vince | 18:09 Rx | | | Cherise | 21:45 Rx2 | |
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WARM UP 1-6-22
(Check In)
WARM UP
45 ON/15 OFF x 10
1. Lunge R/Air Squat/Lunge L/Air Squat
2. Hang Snatch High Pull
3. Inchworm Into Upward Dog
4. Hip Rotation (switch halfway)
5. Spiderman to Hammy R
6. Spiderman to Hammy L
7. Glute Bridges
8. Alternating Snow Angels
9. Praying Pose to Hammy
10. Supinated Barbell Row
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Set up a second barbell for back squat
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WEIGHTLIFTING 1-6-23
(Weight)
20 Minutes
A1. Back Squat-Work up to a 5RM.
A2. Barbell Row (supinated)-work up to a 10RM
Superset the two movements building up over the course of 5-6 working sets!
| 1st | 215 Rx | Annalee Fri, Jan 6, 2023 | | 2nd | 165 Rx | Cherise Fri, Jan 6, 2023
Rachel Mad Fri, Jan 6, 2023 | | 3rd | 155 Rx | Leslie Fri, Jan 6, 2023 | | 1st | 405, 215 Rx | Todd N Fri, Jan 6, 2023 | | 2nd | 315,135 Rx | Bj Fri, Jan 6, 2023 |
| Rachel Mad | 165 Rx | 165x5 squat, 75x10 row | | Marnae | 135, 80 Rx | | | Cherise | 165 Rx | | | Annalee | 215 Rx | 135, 185, 215, 245-2/5 reps Row:85, 105, 105, 105 | | Lauren H | 145,55 Rx | | | Bj | 315,135 Rx | | | Leslie | 155 Rx | | | Todd N | 405, 215 Rx | |
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METCON 1-6-23
(Time, Rx+, Rx2, Rx3)
FOR TIME:
60 Pull Ups
120 Walking Lunge (no weight)
60 Powersnatch
Goal: Sub 12, CAP 16 minutes.
Rx+: 95/65
Rx: 75/55
Rx2: Sub Jumping CTB Pull Up, 65/45
Rx3: Sub Jumping Pull Up, 45/35, 50/100/50
MODWOD 1: Sub Ring Rows, 20/15 DB, 40/80 Reverse Lunges/40
MODWOD 2: Sub ring Rows, 15/12 DB, Step Ups, 40/60/40
| 1st | 14:30 Rx | Kirklin Fri, Jan 6, 2023 | | 2nd | 15:41 Rx | Marnae Fri, Jan 6, 2023 | | 3rd | 13:08 Rx2 | Annalee Fri, Jan 6, 2023 | | 1st | 13:00 Rx | Todd N Fri, Jan 6, 2023 | | 2nd | 14:36 Rx | Derek N Fri, Jan 6, 2023 |
| Rachel Mad | 15:33 Rx2 | | | Marnae | 15:41 Rx | | | Cherise | 16:00 dnf Rx2 | 9 reps remaining | | Annalee | 13:08 Rx2 | 55lb powersnatch | | Kirklin | 14:30 Rx | | | Derek N | 14:36 Rx | | | Lauren H | CAP Rx3 | 5 reps left | | Bj | DNF Rx2 | | | Leslie | 14:17 Rx2 | I did all movements RX but don't have the grip strength for 60 pull ups yet so I scaled to 30 pull u | | Todd N | 13:00 Rx | |
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