WOD Blog
 | Mon, Feb 6 2023 |  |
| SHRED 2-6-23 | WARM UP 2-6-23 | WEIGHTLIFTING 2-6-23 | METCON 2-6-23 |
SHRED 2-6-23
(Reps, Rx2, Rx3)
WARM UP:
45 ON/15 OFF x 10 minutes
1. Shuttle Run
2. Plate Ground to Overhead
3. Plate Squat
4. Plate Press
5. Plate Rotation (switch halfway)
6. Inchworm + Upward Dog
7. Swimmers
8. Alt Scorpion
9. Downward Dog Foot Tap
10. Shuttle Run
ABCON:
12 min EMOM
1. 40 m Farmers Carry (pair, heavy)
2. 10-20 m Seal Walk*
3. 40 m D-Ball, Sand Bag, or Front Rack Carry (heavy)
*If needed sub bear crawl or 30 second walking plank
METCON:
18 min AMRAP:
2-4-6-8-10-12-14 etc.
Wall Ball
Alt DB Snatch
Toes to Bar
Shuttle Run (10 m=1 rep, don't need to touch ground)
Sit Up (no anchor)
Rx: 20#/10'-14#/9', 50/35
Rx2: 14#/10'-10#/9', 35/25, Sub Toes to Rings or Hanging Leg Raises
Rx3: 14#/10'-10#/9', 25/20, Sub KTC
MODWOD 1: 10#/8'-6#/8', 20/15, Sub Lying Toes to Bar, anchored sit ups
MODWOD 2: 10#/8'-6#/8', 15/12, Sub Lying Toes to Bar, Assisted Sit Ups or Incline Mountain Climbers
| Vince | 295 | 45# db all else rx | | Brien H | 292 Rx | |
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WARM UP 2-6-23
(Check In)
45 ON/15 OFF x 10 minutes
1. Jump Rope
2. Air Squat
3. Strict Press
4. Standing YTW's
5. Cat-Cow
6. Spiderman to Hammy R
7. Spiderman to Hammy L
8. Alt Scorpion
9. Praying Pose to Hammy back and forth
10. Push Jerk (pause in catch)
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Supinated Hang-20 secs
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WEIGHTLIFTING 2-6-23
(Weight)
Official new cycle starts 2/20 after bring a friend week!
A1. Pause Push Jerk-3-3-3-3-3
A2. Weighted Chin Up-3-3-3-3-3
*Build up in weight on both exercises! Start around 60-65% on push jerk.
**On the push jerk pause in the catch to work on stability and aggression getting under the bar.
For those still working on pull up sub ONE of the following:
3 Chin Up Negatives
5 Banded Chin Ups
8 Ring Rows
| 1st | 125 Rx | Annalee Mon, Feb 6, 2023 | | 2nd | 115 Rx | Leslie Mon, Feb 6, 2023 | | 3rd | 95, 15 Rx | Marnae Mon, Feb 6, 2023 | | 1st | 215 Rx | Jake A Mon, Feb 6, 2023 | | 2nd | 205 Rx | Bj Mon, Feb 6, 2023 |
| Marnae | 95, 15 Rx | | | Annalee | 125 Rx | 85, 105, 115, 125, | | Jake A | 215 Rx | | | Leslie | 115 Rx | | | Bj | 205 Rx | |
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METCON 2-6-23
(Reps, Rx2, Rx3)
14 Min AMRAP:
42 Double Unders
28 Air Squats
14 STO
Goal: 5+ rounds (420+ reps)
Rx: 95/65
Rx2: 75/55, sub lateral hops over barbell
Rx3: 65/45, Sub Singles
MODWOD 1: 45/35 or 20/15 DB pair, Sub 30-20-10 rep scheme, sub plate taps or singles
MODWOD 2: 15/12 DB pair, Sub 30-20-10 rep scheme, Sub Box Squat, Plate Taps
| 1st | 490 Rx | Leslie Mon, Feb 6, 2023 | | 2nd | 462 Rx | Debora Mon, Feb 6, 2023 | | 3rd | 445 Rx | Marnae Mon, Feb 6, 2023 | | 1st | 682 Rx | Sean H Mon, Feb 6, 2023 | | 2nd | 468 Rx3 | Bj Mon, Feb 6, 2023 | | 3rd | 393 Rx3 | Jake A Mon, Feb 6, 2023 |
| Cherise | 409 Rx | | | Marnae | 445 Rx | | | Annalee | 420 Rx | Lateral hops | | Sean H | 682 Rx | | | Debora | 462 Rx | | | Jake A | 393 Rx3 | 75 lb bar, single unders, | | Leslie | 490 Rx | | | Bj | 468 Rx3 | 75# sto |
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