WOD Blog
 | Thu, Jan 12 2023 |  |
| SHRED 1-12-23 | SKILL WORK 1-12-23 | WARM UP 1-12-23 | METCON 1-12-23 |
SHRED 1-12-23
(Time, Rx+, Rx2, Rx3)
WARM UP:
Shuttle Run-2 minutes
Walking Lunge-20 m
Straight Leg Kick-20 m
Heel Walk-20 m
Toe Walk-20 m
Grapevines-20 m
Bunny Hops-20 m
Butt Kickers-20 m
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HIp Rotation-20 reps R/L
Cat-Cow-10 reps
Spiderman. to Hammy-30 secs R/L
Alt Scorpion-10 reps
Glute Bridges-15 reps
Downward Dog-30 secs
METCON
24 min AMRAP:
10 Jump Lunges
10 Kettlebell Deadlift (pair)
10 Jump Lunges
20 m Sled Push (count as 10 reps)
REST 2 minutes
Goal: Sprint each interval!
Rx+: 90# DB Pair/70
Rx: 70/53# pair
Rx2: 53/35 pair
Rx3: 35/26 pair
MODWOD 1: 35/26 pair, Sub Regular Lunges
MODWOD 2: 26/20 pair, Sub Plate Step Ups
| Vince | 320 Rx | | | Marnae | 320 Rx2 | | | Annalee | 360 Rx | |
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SKILL WORK 1-12-23
(Reps)
10 min Timer:
3-4 Sets:
10 Cossack Squat
10 Deficit Calf Raise
10 Ab Wheel Roll Out
We are looking to move WELL. On Cossack squat, focus on range of motion and keeping heels down. Hold Onto the rig as needed. On the calf raise, set up plates by the rig and focus on deep stretch at the bottom and full extension at the top, for the roll outs, go as far as possible with tight core position. If needed Sub partial ROM, Fall Outs on Rings, or 6-8 Inchworms
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WARM UP 1-12-23
(Check In)
30 ON/15 OFF x 2
Box Step Over
Sumo Deadlift
Air Squat
Hang Clean High Pull
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Sumo Inchworm + Upward Dog-3 reps
Half Kneeling Adductor Stretch-5 reps R/L
Jane Fonda-10 reps R/L
Single Leg Glute Bridge-10 reps R/L
Downward Dog-30 secs
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METCON 1-12-23
(Time, Rx2, Rx3)
6-2:30 min Rounds/1 min between rounds:
Rounds 1, 3, 5
15 Box Over
15 SDHP
AMRAP: Bike Calories
Rounds. 2, 4, 6
100 m Shuttle Run (10 m distance)
15 Hang Powerclean
AMRAP: Ski Calories*
*Rower can be subbed if more than 8 athletes are in class.
Rx: 95/65, 24''/20''
Rx2: 75/55, 24''/20'', step overs allowed
Rx3: 12 reps, 65/45, 20''/16'', step overs allowed
MODWOD 1: 10 reps, 80 m Shuttle Run, 45/35, 20''/16'', step overs allowed
MODWOD 2: 8 reps, 60 m Shuttle Run, Sub Sumo Deadlift 45/35, Plate Step Overs
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