WOD Blog
 | Fri, Feb 17 2023 |  |
| SHRED 2-17-23 | WARM UP 2-17-23 | OPEN WOD 23.1 (BEFORE STRENGTH WORK) | STRENGTH WORK (after metcon) |
SHRED 2-17-23
(Reps, Rx2, Rx3)
WARM UP:
30 ON/15 OFF x 2 sets:
Plate Squat
Plate Press
Plate to Overhead
Plate Rotation (switch halfway)
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Inchworm + Upward Dog-3 reps
Thumbs Up-10 reps
Breaststrokes-10 reps
Spiderman w/ Thoracic Rot-5 reps R/L
Praying Pose-30 secs
Downward Dog-30 secs
METCON
24 min AMRAP:
60 Machine Calories
50 Butterfly Sit Ups
40 Wall Ball
30 Dumbbell Powerclean
20 Burpees
Rx: 20#/10'-14#/9', 50/35 pair
Rx2: 14#/10'-10#/9', 40-45/25 pair
Rx3: 14#/10'-10#/9', 25/20 pair
MODWOD 1: 10#/8'-6#/8', 20/15 pair, Sub Bodybuilders
MODWOD 2: 10#/8'-6#/8', 15/12 pair, Sub Bodybuilder to Box 50/40/30/20/10/5 rep scheme
| Vince | 375 Rx2 | Rx2 weight all else RX |
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WARM UP 2-17-23
(Check In)
2x:
Plate Overhead Carry-40 m
Plate Squat-10 reps
Plate Row w/ Pause-10 reps
Plate Thruster-5 reps
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Inchworm + Upward Dog-3 reps
Alternating Snow Angels-10 reps
Spiderman w/ Thoracic Rot-5 reps R/L
Alt Scorpion-10 reps
Plank off Hands-30 secs
Side Plank-20 secs R/L
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Scap Pull-10 reps
Strict or Jump to Strict Pull Up-3 reps
Arch Hollow-10 reps
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Clean Grip Deadlift-5 reps
Clean Grip High Pull-5 reps
Powerclean-5 reps
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Explain 23.1 and warm up movements
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OPEN WOD 23.1 (BEFORE STRENGTH WORK)
(Reps, Rx2, Rx3)
14 Min AMRAP:
60 Calorie Row
50 Toes to Bar
40 Wall Ball
30 Cleans (power)
20 Ring Muscle Up
Rx: 20#/10'-14#/9', 135/95
Rx2: Sub Hanging Leg Raises, 14#/10'-10#/9', 115/75, Sub Strict Pull Ups OR Jump to Strict Pull Ups
Rx3: Sub KTC, 14#/10'-10#/9', 75/55, Sub Band Assisted Strict Pull Ups
MODWOD 1: Sub Lying Toes to Bar, 10#/8'-6#/8', 45/35 or 20/15 DB pair, Sub Ring Rows
MODWOD 2: 50/40/30/20/10/5 rep scheme, Sub Lying Toes to Bar, 10#/8'-6#/8', 15/12 DB pair, or Sub Deadlift 75/55, Sub Ring Rows
| 1st | 171 Rx | Marnae Fri, Feb 17, 2023 | | 2nd | 168 Rx | Kirklin Fri, Feb 17, 2023 | | 3rd | 212 Rx2 | Annalee Fri, Feb 17, 2023 | | 1st | 198 Rx | Sean H Fri, Feb 17, 2023 | | 2nd | 173 Rx2 | Justin R Fri, Feb 17, 2023 |
| Sara G | 175 Rx2 | 14lb wall ball/plank walks instead of ttb (20ft=20 sit ups and I accidentally did 165) | | Justin R | 173 Rx2 | | | Marnae | 171 Rx | | | Annalee | 212 Rx2 | Rx weights, jumping CTB | | Kaelin | 165 Rx3 | | | Kirklin | 168 Rx | | | Sean H | 198 Rx | |
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