WOD Blog
 | Fri, Jan 13 2023 |  |
 | Happy Birthday: Melinda |
| SHRED 11-3-23 | WARM UP 1-13-23 | METCON 1-13-23 | WEIGHTLIFTING 1-13-23 |
SHRED 11-3-23
(Time, Rx+, Rx2, Rx3)
WARM UP:
Shuttle Run-2 minutes
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2x:
DB OH Carry (single)-20 m R/L
DB High Pull-5 reps R/L
DB Strict Press-5 reps R/L
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Inchworm + Upward Dog-3 reps
YTW's-10 reps each
Plank off Hands-30 secs
Puppy Dog-30 secs
Reverse Shoulders-30 secs
SKILL WORK
EMOM x 10
1. DB/KB OH Carry-40 m (pair)
2. Farmers Carry-40 m (pair)
METCON
6 Rounds For Time:
1 Wall Walk
10 Pull Up
10 Matador Leg Raise
10 Dumbbell Hang Clean
10 Dumbbell Push Press
10/7 Calorie Ski
Goal: Sub 20, CAP 26 minutes.
Rx+: 50/35 pair
Rx: 40-45/25 pair
Rx2: 25/20 pair, Sub partial wall walk, Ring Rows
Rx3: 20/15 pair, Sub 5 m fwd/bwd Bear Crawl, Ring Rows,
MODWOD 1: 20/15 pair, Sub 5 m fwd/bwd Bear Crawl, 8 reps of each, 8/6 Calorie Ski
MODWOD 2: 15/12 pair, Sub 10 Plank Shoulder Tap, 8 reps of each, 8/6 Calorie Ski
| Vince | 18:39 | 30# db, all else RX |
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WARM UP 1-13-23
(Check In)
20 ON/15 OFF x 12 sets (alt)
Air Squat
Barbell Row
Barbell Strict Press
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Hip Rotation-20 reps R/L
Thumbs Up-10 reps
Breaststrokes-10 reps
Samson Stretch-30 secs R/L
Praying Pose to Hammy-30 secs each
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Back Squat-10 reps
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Begin strength work. Warm up TTB more before metcon!
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METCON 1-13-23
(Time, Rx+, Rx2, Rx3)
FOR TIME:
42 Wall Ball
21 Toes to Bar
30 Wall Ball
15 Toes to Bar
18 Wall ball
9 Toes to Bar
Goal: Sub 8, CAP 13 minutes.
Rx+: Sub 30-20-10 Toes to Bar, 20#/10'-14#/9'
Rx: 20#/10'-14#/9'
Rx2: 14#/10'-10#/9', Sub Hanging Leg Raise
Rx3: 14#/10'-10#/9', Sub KTC
MODWOD 1: 10#/8-6#/8', Sub Lying Toes to Bar
MODWOD 2: 10#/8'-6#/8', Sub Lying Toes to Bar 30-20-10 Wall Ball, 15/12/9 Lying Toes to Bar
| 1st | 7:26 Rx | Marnae Fri, Jan 13, 2023 | | 2nd | 9:56 Rx | Leslie Fri, Jan 13, 2023 | | 3rd | 6:42 Rx2 | Cherise Fri, Jan 13, 2023 | | 1st | 95 Rx | Ethan C Fri, Jan 13, 2023 | | 2nd | 6:44 Rx | Grant H Fri, Jan 13, 2023 | | 3rd | 7:22 Rx | Ryan Pow Fri, Jan 13, 2023 |
| Ethan C | 95 Rx | | | Marnae | 7:26 Rx | | | Sara G | 9:20 Rx2 | Hang/high knees | | Cherise | 6:42 Rx2 | | | Jake A | 9:17 Rx3 | 14 lb, high knees | | Ryan Pow | 7:22 Rx | | | Grant H | 6:44 Rx | | | Derek N | 8:17 Rx | | | Annalee | 6:47 Rx2 | 14lb wallballs | | Leslie | 9:56 Rx | | | Lauren H | 12, sub lying TTB Rx3 | |
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WEIGHTLIFTING 1-13-23
(Weight)
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! GOAL is to build a little heavier than last week on both!
| 1st | 235 Rx | Annalee Fri, Jan 13, 2023 | | 2nd | 195, 65 Rx | Lauren H Fri, Jan 13, 2023 | | 3rd | 175 Rx | Rachel Mad Fri, Jan 13, 2023
Cherise Fri, Jan 13, 2023 | | 1st | 285 Rx | Ryan Pow Fri, Jan 13, 2023 | | 2nd | 245 Rx | Derek N Fri, Jan 13, 2023 | | 3rd | 225 Rx | Jake A Fri, Jan 13, 2023 |
| Marnae | 145 Rx | | | Sara G | 130 Rx | | | Cherise | 175 Rx | | | Jake A | 225 Rx | 225 Backsquat working on form, 165 row | | Ryan Pow | 285 Rx | | | Derek N | 245 Rx | | | Annalee | 235 Rx | 135, 185, 215, 235 | | Leslie | 160 Rx | | | Lauren H | 195, 65 Rx | | | Rachel Mad | 175 Rx | |
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