WOD Blog
 | Mon, Jan 16 2023 |  |
| SHRED 2-19-24 | WARM UP 1-16-23 | WEIGHTLIFTING 1-16-23 | METCON 1-16-23 |
SHRED 2-19-24
(Reps, Rx2, Rx3)
WARM UP:
45 ON/15 OFF x 10 minutes
1. Rower
2. Air Squat
3. Band Pull Apart
4. Inchworm + Upward Dog
5. Thumbs Up/Breaststrokes
6. Spiderman + Thor Rot R
7. Spiderman + Thor Rot L
8. Praying Pose
9. Downward Dog
10. Row Calories
METCON
Tabata This!
20 ON/10 OFF x 8 rounds THEN go to the next movement.
Tabata row
Rest 1 minute
Tabata squat
Rest 1 minute
Tabata pull-up
Rest 1 minute
Tabata push-up
Rest 1 minute
Tabata sit-up (anchor allowed)
Score as an average number of reps for each movement. Athletes don't need to reset their rower. Just divide calories by 8!
Rx: As written
Rx2/Rx3: Sub Ring Rows, Incline Push Ups
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WARM UP 1-16-23
(Check In)
45 ON/15 OFF x 10 minutes
1. Air Squat
2. Good Morning
3. Strict Press
4. Inchworm + Upward Dog
5. Thumbs Up/Breaststrokes
6. Alt Scorpion
7. Spiderman + Thor Rot (switch halfway)
8. Supine Leg Swings
9. Glute Bridges
10. Praying Pose+Downward Dog
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Deadlift-10 reps
Ring or Matador Support Hold-15 secs
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WEIGHTLIFTING 1-16-23
(Weight)
25 Minutes
A1. Deadlift-4-4-4-4-4
A2. Strict Ring Dip-5x6-10 reps
*We are looking to build on deadlift from 90% of last week or around 75-80% of max. On ring dips, try to increase reps, weight, or difficulty from last week.
*Options:
Add weight
3 Negatives
6-10 Ring Foot Assisted
6-8 Matador Dip
6-8 Banded Matador Dip
8-10 Push Ups
8-10 Band Assisted Push Ups
8-10 INcline Push Ups
| Marnae | 195 Rx | | | Sara G | 165 Rx | Ring holds/dips with part red band | | Nikki | 200 Rx | | | Rachel Mad | 225 Rx | | | Annalee | 265 Rx | 135, 225, 235, 245, 255, 265 | | Leslie | 220 Rx | | | Ethan C | 355 Rx | |
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METCON 1-16-23
(Time, Rx+, Rx2, Rx3)
6 min Timer:
50 Thrusters
MAX Pull Ups w/ time remaining
Goal: 45+ pull ups
Rx+: 75/55
Rx: 45/35
Rx2: 45/35, Sub Ring Rows
Rx3: 45/35, 40 reps, Sub Ring Rows
MODWOD 1: Sub DB Thruster 20/15, 35 reps, Sub Ring Rows
MODWOD 2: Sub DB Thruster 15/12, 30 reps, Sub Ring Rows
| 1st | 16 Rx | Cherise Mon, Jan 16, 2023 | | 2nd | 32 Rx | Leslie Mon, Jan 16, 2023 | | 3rd | 57 Rx | Kirklin Mon, Jan 16, 2023 | | 1st | 100 Rx+ | Sean H Mon, Jan 16, 2023 | | 2nd | 31 Rx | Ryan Pow Mon, Jan 16, 2023 | | 3rd | 50 Rx | Ethan C Mon, Jan 16, 2023 |
| Marnae | 42 Rx2 | | | Sara G | 40 Rx2 | Pretty sure I was standing up to do rows by the end 😂 | | Nikki | 15 Rx2 | | | Annalee | 43 Rx2 | | | Ryan Pow | 31 Rx | | | Cherise | 16 Rx | | | Leslie | 32 Rx | | | Ethan C | 50 Rx | | | Kirklin | 57 Rx | | | Sean H | 100 Rx+ | Thrusters in 1:44 |
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