WOD Blog
 | Mon, Feb 13 2023 |  |
| SHRED 2-13-23 | WARM UP 2-13-23 | METCON 2-13-23 | STRENGTH WORK 1-13-23 |
SHRED 2-13-23
(Reps, Rx2, Rx3)
WARM UP:
45 secs ON/15 secs OFF x 10 minutes
1. Step Ups
2. Plate Press
3. Plate Squat
4. Plate to Overhead
5. Plate Rotation (switch halfway)
6. Inchworm Into Upward Dog
7. Thumbs Up/Breaststrokes
8. Spiderman to Hammy R
9. Spiderman to Hammy L
10. Praying Pose to Hammy back and forth
METCON
5 Rounds for MAX reps, 1 min each station:
Wall Ball
Alt DB Snatch
Sit Ups (anchored allowed)
Box Jumps
C2 Bike Calories
REST
Rx: 20#/10'-14#/9', 50/35, 24''/20''
Rx2: 14#/10'-10#/9', 35/25, 24''/20'' Step Ups Allowed
Rx3: 14#/10'-10#/9', 25/20, 20''/16'', step ups allowed
MODWOD 1: 10#/8'-6#/8', 20/15, 20''/16'' step ups allowed
MODWOD 2: 10#/8'-6#/8', 15/12, Plate Step Ups, Assisted Sit Ups or Incline Mountain Climbers
| Vince | 518 Rx | Suck it Brien | | Annalee | 423 Rx | Jumps to 16” box | | Brien H | 480 Rx | |
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WARM UP 2-13-23
(Check In)
Do introductions!
45 secs ON/15 secs OFF x 8 minutes
1. Plate Taps
2. Plate Ground to Overhead
3. plate Overhead Press
4. Plate Row
5. Plate Rotation (switch halfway)
6. Cat-Cow
7. Thumbs Up/Breaststrokes
8. Downward Dog
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Supinated Hang-20 secs
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Explain strict press/pull up/ring row points of performance and then set up on rig and do 10 reps with the bar before starting timer.
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METCON 2-13-23
(Reps, Rx+, Rx2, Rx3)
10 min AMRAP:
30 Double Unders or Plate Taps
20 Plate Ground to Overhead
10 Toes to Bar
Goal: 4+ rounds (240+ reps)
Rx+: Double Unders, Sub 15 Powersnatch for PTO 75/55
Rx: 35/25 plate
Rx2: 25/15 plate, Sub Hanging Leg Raise
Rx3: 25/15 plate, Sub Knees to Chest
MODWOD 1: 15/10 Plate, Sub Lying Toes to Bar
MODWOD 2: 15/10 Plate, Sub Lying Toes to Bar on Bench, 25 Plate Taps, 15 Plate to Overhead, 7 Lying Toes to Bar on Bench
| 1st | 245 Rx | Sara G Mon, Feb 13, 2023 | | 2nd | 285 Rx2 | Aryn Mon, Feb 13, 2023 | | 3rd | 284 Rx2 | Nikki Mon, Feb 13, 2023 | | 1st | 303 Rx | Grant H Mon, Feb 13, 2023 | | 2nd | 294 Rx | Colby Mon, Feb 13, 2023 | | 3rd | 274 Rx | Derek N Mon, Feb 13, 2023 |
| Sara G | 245 Rx | | | Cherise | 270 Rx2 | DU, 25# PTO, HLR | | Nikki | 284 Rx2 | | | Derek N | 274 Rx | | | Aryn | 285 Rx2 | | | Hayden P | 313 Rx2 | | | eli r | 255 Rx | | | Keith C | 240 Rx2 | | | Colby | 294 Rx | Plate Taps | | Grant H | 303 Rx | |
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STRENGTH WORK 1-13-23
(Weight)
20 Minutes
4-5 Sets:
A1. Strict Press-5 reps
A2. Strict Pull Up OR Ring Row-10 reps
Build up each set as tolerated on strict press. We are aiming for unbroken sets on the pull ups/ring rows so modify as needed.
| 1st | 67 Rx | Nikki Mon, Feb 13, 2023 | | 2nd | 65 Rx | Sara G Mon, Feb 13, 2023 | | 3rd | 62 Rx | Aryn Mon, Feb 13, 2023 | | 1st | 155 Rx | Jake A Mon, Feb 13, 2023 | | 2nd | 135 Rx | eli r Mon, Feb 13, 2023 | | 3rd | 95 Rx | Derek N Mon, Feb 13, 2023 |
| Sara G | 65 Rx | | | Nikki | 67 Rx | | | Derek N | 95 Rx | | | Jake A | 155 Rx | | | Aryn | 62 Rx | | | eli r | 135 Rx | | | Keith C | 75 Rx | |
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