WOD Blog
 | Fri, Feb 10 2023 |  |
 | Happy Birthday: Stacey M |
| WARM UP 2-10-23 | SHRED 2-10-23 | WEIGHTLIFTING 2-10-23 | METCON 2-10-23 |
WARM UP 2-10-23
(Check In)
30 ON/15 OFF x 2
Plate to Overhead
PVC Passthrough
Air Squat
Plate Overhead Press
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Inchworm + Upward Dog-3 reps
Thumbs Up-10 reps
Breaststrokes-10 reps
Spiderman to Hammy-30 secs R/L
Praying Pose-30 secs
Hammy Stretch-30 secs
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Hang Snatch (above knee)-3 reps
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Demo complex and go over form.
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SHRED 2-10-23
(Reps, Rx2, Rx3)
WARM UP:
Shuttle Run-2 minutes
Straight Leg Kick-20 m
Heel Walk-20 m
Toe Walk-20 m
Walking Lunge-20 m
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Air Squat-15 reps
Inchworm + Upward Dog-3 reps
Spiderman to Hammy-30 secs R/L
Alt Scorpion-10 reps
Glute Bridges-10 reps
Praying Pose-30 secs
Downward Dog-30 secs
METCON
Partner WOD
Complete the following triplets, I go, you go style, switching every full round!
10 min AMRAP
10 Dumbbell Deadlift
10 Jump Squats
20 m Sled Push
REST 2 minutes
10 min AMRAP
10 Jump lunges
10 Sit Ups (no anchor)
10/7 Calorie Assault Bike
*If there's an uneven number work as teams of 3 with two athletes working at the same time. OR Rest 1:1.
Rx: 50/35 pair, 90/70 sled
Rx2: 35/25 pair, 90/70 sled
Rx3: 25/20 pair, 90/70 sled, sub regular lunges
MODWOD 1: 20/15 pair, 70/50 sled (10 m), sub reverse lunges, air squats, 8 reps each movement
MODWOD 2: 15/12 pair, 70/50 sled (10 m), Sub Step Ups, Air Squats, 8 reps each movement
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WEIGHTLIFTING 2-10-23
(Weight)
Snatch Complex:
20 Minutes
At least 6-8 sets:
Rep 1: Above Knee (second position)
Rep 2: Below Knee
Rep 3: Ground
Athletes can reset on the ground. Focus on form over load. If needed, pick 1 or 2 positions to focus in on with your coach instead of all 3.
| Scott B | 105 Rx | | | Derek N | 75 Rx | | | Jake A | 145 Rx | |
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METCON 2-10-23
(Time, Rx+, Rx2, Rx3)
10 Rounds For Time:
2 CTB Pull Up
4 Heavy Wall Ball
6 Alt DB Snatch
Goal: Sub 10, CAP 15.
Tip: The dumbbell and wall ball are meant to be heavier than normal. Go in between levels as needed!
Rx+: Sub 2 BMU 30#/10'-20#/9', 70/50
Rx: 30#/10'-20#/9', 70/50
Rx2: 20#/10'-14#/9', 50/35, Sub 2 Regular Kipping Pull Up OR 2 Jumping CTB Pull Up
Rx3: 20#/10'-14#/9', 35/25, Sub Jumping Pull Ups
MODWOD 1: 10#/8'-6#/8', 25/20, Sub Jumping Pull Ups
MODWOD 2: 10#/8'-6#/8', 20/15, Sub Ring Rows
| Scott B | 14:29 Rx2 | | | Derek N | 14:14 Rx | | | Cherise | 11:19 Rx2 | Pull ups | | Jake A | 1 2:03 Rx3 | Jumping C2B, 30 LB WB, 50 LB SB ROUNDN 1-7, 35 8-10 | | Hayden P | 11:24 Rx3 | Jumping C2B, 20# WB, 50# DB Snatch |
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