WOD Blog
 | Tue, Feb 14 2023 |  |
| SHRED 2-14-23 | WARM UP 2-14-23 | VALETINES WOD 2-14-23 |
SHRED 2-14-23
(Reps, Rx2, Rx3)
VALENTINE'S WOD!
Complete the following AMRAPs in teams of 2!
10 min AMRAP:
Partner 1: 20 m Walking Lunge
Partner 2: 10 Pull Ups+20 Double Unders
*Switch when both partners finish their part! Count 20 m lunge as 20 reps!
REST 1 minute
10 min AMRAP:
5 Synchro Air Squats
3 Partner High Five Burpees
*Every 3 rounds accumulate 20/15 bike calories, switching as desired)*
*20 calories for mix gender teams, 15 calories for all female teams!
REST 1 minute
10 min AMRAP:
Partner 1: 15/12 Calorie Row
Partner 2: 10 Push Ups+10 Kettlebell Deadlift
*Switch when both partners finish their part!
***If there is an uneven number of athletes teams of 3 can be created. Have two athletes work at the same time as one person.
Rx: 53/35 Sumo KB Deadlift
Rx2: 53/35 Sumo KB Deadlift, Sub Ring Rows, Single Unders, Incline Push Ups
Rx3: 35/26 Sumo KB Deadlift, Sub Ring Rows, Single Unders, Incline Push Ups, Sub Bodybuilders, 15/12 Calorie Bike, 12/9 Calorie Row
MODWOD 1: 26/20 Sumo KB Deadlift, Sub Ring Rows, Plate Taps, Incline Push Ups, Bodybuilder to Box, 12/9 Calorie Bike, 10/7 Calorie Row
MODWOD 2: See coach for personalized mods!
| Vince | 492 Rx | partnered with Diana and Sandra | | Annalee | 846 Rx | Jumps to 16” |
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WARM UP 2-14-23
(Check In)
Shuttle Run-2 minutes
----
Straight Leg Kick-20 m
Walking Lunge-20 m
Toe Walk-20 m
Grapevines-20 m R/L
----
Air Squat-15 reps
Inchworm + Upward Dog-3 reps
Spiderman + Thoracic Rot-5 reps R/L
Glute Bridges-15 reps
Praying Pose-30 secs
Downward Dog-30 secs
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VALETINES WOD 2-14-23
(Reps, Rx2, Rx3)
VALENTINE'S WOD!
Complete the following AMRAPs in teams of 2!
10 min AMRAP:
Partner 1: 20 m Walking Lunge
Partner 2:
10 Russian Swings
10 Sit Ups
*Switch when both partners finish their part! Count 20 m lunge as 20 reps!
REST 1 minute
10 min AMRAP:
5 Synchro Air Squats
3 Synchro Partner High Five Burpees
*Every 3 rounds accumulate 20/15 bike calories, switching as desired)*
*20 Cals for mixed gender teams, 15 for all female teams!
REST 1 minute
10 min AMRAP:
Partner 1: 15/12 Calorie Row
Partner 2:
10 Box Jumps
10 Kettlebell Deadlift (single KB, sumo)
*Switch when both partners finish their part!
***If there is an uneven number of athletes teams of 3 can be created. Have two athletes work at the same time as one person.
Rx: 53/35, 24''/20''
Rx2: 35/26, 24''/20'', step ups allowed
Rx3: 26/20, 20''/16'', step ups allowed, Sub. Bodybuilders
MODWOD 1: 26/20, 20''/16'', step ups allowed, sub bodybuilders, Sub 8 reps for 10 rep movements, 15/12 Calorie Bike
MODWOD 2: 20/15, Plate Step Ups, Bodybuilder to Box, Sub 6 reps for 10 rep movements, 12/9 Calorie Bike and Calorie Row
| Jake A | 623 Rx3 | Partnered with Gary/Greg. 35 lbs, step ups t0 inches, step back burpees | | Sara G | 100000000000 Rx | Step ups/20 cal bike |
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