WOD Blog
 | Mon, Jan 30 2023 |  |
| SHRED 3-25-24 | WEIGHTLIFTING 1-30-23 | WARM UP 1-30-23 | METCON 1-30-23 |
SHRED 3-25-24
(Reps, Rx2, Rx3)
WARM UP:
Box Step Up-2 minutes
----
Shuttle Run-2 minutes
Straight Leg Kick-20 m
Heel Walk-20 m
Toe Walk-20 m
Grapevines-20 m R/L
High Knees-20 m
Butt Kickers-20 m
----
Inchworm + Upward Dog-3 reps
Spiderman + Thoracic Rot-5 reps R/L
90-90 Hip Rotation-10 reps
Downward Dog w/ Calf Stretch-20 secs R/L
METCON
Cardio Gone Bad
5 Rounds For MAX reps, 1 min each station:
Bike Erg
Ski Erg
Shuttle Run (20 m, don't need to touch ground)
Calorie Row
Box Jump
REST
Rx: 24''/20''
Rx2: 24''/20'', Step Ups Allowed
Rx3: 20''/16'' Step Ups Allowed
MODWOD 1: 20''/16'', Step Ups Allowed
MODWOD 2: Plate Step Ups
|
WEIGHTLIFTING 1-30-23
(Weight)
25 Minutes
Deadlift
Work up to a heavy single! Optional warm up rep scheme below. Remember, don't repeat your old max!
Bar-10
50%-5
60%-3
70%-1
80%-1
87-90%-1
First attempt
| 1st | 270 Rx | Leslie Mon, Jan 30, 2023 | | 2nd | 235 Rx | Nikki Mon, Jan 30, 2023 | | 3rd | 205 Rx | Marnae Mon, Jan 30, 2023
Sara G Mon, Jan 30, 2023 | | 1st | 460 Rx | Bj Mon, Jan 30, 2023
Colby Mon, Jan 30, 2023 | | 2nd | 435 Rx | Ethan C Mon, Jan 30, 2023 | | 3rd | 270 Rx | Keith C Mon, Jan 30, 2023 |
| Sara G | 205 Rx | | | Nikki | 235 Rx | | | Marnae | 205 Rx | | | Aryn | 200 Rx | | | Ethan C | 435 Rx | | | Colby | 460 Rx | | | Bj | 460 Rx | | | Keith C | 270 Rx | | | Leslie | 270 Rx | |
|
WARM UP 1-30-23
(Check In)
30 ON/15 OFF x 2
Russian Swing
Inchworm Into Upward Dog
Alt Scorpions
Glute Bridges
---
Hip Rotation-20 reps R/L
Cat-Cow-10 reps
Plank off Hands-30 secs
Supine Twist-30 secs R/L
Downward Dog-30 secs
---
Deadlift-10 reps
|
METCON 1-30-23
(Reps, Rx+, Rx2, Rx3)
5 Rounds for MAX reps:
30 secs Hand to Hand Swings
15 secs REST
30 secs Burpees
15 secs REST
Goal: 125+ reps
Rx+: 70/53
Rx: 53/35
Rx2: 35/26
Rx3: 26/20, Sub Bodybuilders
MODWOD 1: 26/20 Russian Swing, Sub Bodybuilders
MODWOD 2: 20/15 Russian Swing, Sub Bodybuilder to Box
| 1st | 120 Rx+ | Debora Mon, Jan 30, 2023 | | 2nd | 136 Rx | Marnae Mon, Jan 30, 2023 | | 3rd | 119 Rx | Cherise Mon, Jan 30, 2023 | | 1st | 147 Rx+ | Sean H Mon, Jan 30, 2023 | | 2nd | 144 Rx | Ethan C Mon, Jan 30, 2023 | | 3rd | 128 Rx | Colby Mon, Jan 30, 2023 |
| Debora | 120 Rx+ | | | Marnae | 136 Rx | | | Cherise | 119 Rx | | | Sara G | 117 Rx2 | | | Nikki | 105 Rx | | | Sean H | 147 Rx+ | | | Aubree | 113 Rx | | | Aryn | 101 Rx2 | | | Ethan C | 144 Rx | | | Keith C | 115 Rx3 | | | Colby | 128 Rx | | | Bj | 97 Rx | |
|
