WOD Blog
 | Mon, Feb 20 2023 |  |
| SHRED 2-20-23 | WARM UP 2-20-23 | METCON 2-20-23 | WEIGHTLIFTING 2-20-23 |
SHRED 2-20-23
(Reps, Rx+, Rx2, Rx3)
WARM UP
30 ON/15 OFF x 2 sets:
Plate Ground to Overhead
Plate Press
Plate Squat
Plate Row
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Inchworm + Upward Dog-3 reps
Hip Rotation-20 reps R/L
Alternating Snow Angels-10 reps
Spiderman w/ Thoracic Rot-5 reps R/L
Glute Bridge-15 reps
Downward Dog Foot Tap-10 reps
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Scap Pull-10 reps
Strict Pull Up OR Ring Row-5 reps
Arch Hollows-10 reps
METCON
24 min AMRAP:
3 Rounds of Cindy
5 Pull Ups
10 Push Ups
15 Air Squats
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30/25 Calorie Row
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3 Rounds:
10 Double DB Snatch
8 Double DB Push Press
6 Dumbbell Front Squat
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30/25 Calorie Bike
Rx+: 50/35 pair
Rx: 35/25 pair
Rx2: 25/20 pair, Sub Ring Rows, Incline Push Ups
Rx3: 20/15 pair, Sub Ring Rows, Incline Push Ups, 25/20 Machine Calories
MODWOD 1: 20/15 pair, Ring Rows, Incline Push Ups, Sub 4/8/12 for Cindy, 8/6/4 for second triplet, 25/20 Machine Calories
MODWOD 2: 15/12 pair, Ring Rows, Incline Push Ups, Sub 4/8/12 for Cindy, 8/6/4 for second triplet, 20/15 Machine Calories
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WARM UP 2-20-23
(Check In)
Shuttle Run-1 min
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2x:
Plate Overhead Carry-40 m
Plate to Overhead-10 reps
Plate Rotation-5 reps each way
Plate Squat-10 reps
Plate Row-10 reps
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Inchworm + Upward Dog-3 reps
Cat-Cow-10 total reps
Upper Windmill-3 reps each arm
Alternating Snow Angel-10 reps
Puppy Dog-30 secs
Reverse Shoulders-30 secs
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Scap Pull-10 reps
Push Jerk-5 reps
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METCON 2-20-23
(Reps, Rx+, Rx2, Rx3)
12 min AMRAP:
3 Bar Muscle Ups
20 Air Squats
1 Wall Walk
REST 30 seconds
Goal: 6+ rounds (144+ reps)
Rx+: Sub 4 Bar Muscle Up, 2 Wall Walk
Rx: As written
Rx2: Sub Jumping Bar Muscle Up, Partial Wall Walk
Rx3: Sub 1 Jumping Bar Muscle Up OR 5 Band Assisted Strict Pull Up, Sub 10 m bear crawl (5 m forward, 5 m backward)
MODWOD 1: Sub 5 Ring Rows, 15 Air Squats, Sub 10 m bear crawl (5 m forward, 5 m backward)
MODWOD 2: Sub 5 Ring Rows, 12 Air Squats, Sub 5 m Bear Crawl
| 1st | 216 Rx2 | Annalee Mon, Feb 20, 2023 | | 2nd | 171 Rx2 | Debora Mon, Feb 20, 2023 | | 3rd | 144 Rx2 | Cherise Mon, Feb 20, 2023 | | 1st | 171 Rx | Ethan C Mon, Feb 20, 2023 | | 2nd | 240 Rx3 | Keith C Mon, Feb 20, 2023 |
| Kaelin | 120 Rx3 | | | Debora | 171 Rx2 | | | Annalee | 216 Rx2 | | | Cherise | 144 Rx2 | jump BMU, full WW | | Ethan C | 171 Rx | | | Keith C | 240 Rx3 | |
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WEIGHTLIFTING 2-20-23
(Weight)
22 Minutes
A1. Push Jerk-5-5-5-5-5
A2. Strict Weighted Pull Up-5-5-5-5-5
Build up on push jerk from around 65-70% of max but focus on form and precision over load. Add weight as tolerated on pull ups. Scale pull ups as needed to:
-Negatives
-Band Assisted
-Lat Pull Down x 10
-Ring Row x 10
| 1st | 120 Rx | Annalee Mon, Feb 20, 2023 | | 2nd | 100 Rx | Debora Mon, Feb 20, 2023 | | 3rd | 75 Rx | Kaelin Mon, Feb 20, 2023 | | 1st | 215 Rx | Bj Mon, Feb 20, 2023 | | 2nd | 85 Rx | Keith C Mon, Feb 20, 2023 |
| Kaelin | 75 Rx | | | Debora | 100 Rx | | | Annalee | 120 Rx | 65, 95, 115, 120, 135-4/5 reps | | Keith C | 85 Rx | 5rounds of 5 | | Bj | 215 Rx | |
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