WOD Blog
 | Fri, Feb 24 2023 |  |
 | Happy Birthday: Ben G |
| WARM UP 2-24-23 | OPEN WOD 23.2A | WEIGHTLIFTING 2-24-23 | OPEN WOD 23.2B | SHRED 2-24-23 |
WARM UP 2-24-23
(Check In)
Forward Run-1 min
Backward Run-1 min
Grapevines-20 m R/L
Straight Leg Kick-20 m
High Knees-20 m
Butt Kickers-20 m
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2x:
20 m DB Overhead Carry R/L
5 DB Strict Press R/L
5 DB High Pull R/L
5 Goblet Squat
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Inchworm + Upward Dog-3 reps
Thumbs Up-10 reps
Breaststrokes-10 reps
Samson Stretch-30 secs R/L
Single Leg Forward Fold-30 secs R/L (w/ side bend, stretch lats)
Praying Pose-30 secs
Downward Dog-30 secs
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Scap Pull-10 reps
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Thruster-5 reps
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Begin Weightlifting
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OPEN WOD 23.2A
(Reps, Rx2, Rx3)
15 min AMRAP:
5 Burpee Pull Ups*
10 Shuttle Runs**
*Add 5 burpee pull ups each round
**1 Shuttle Run=50 feet, 25 down, and 25 back. Athletes are REQUIRED to touch the ground past the line and have both feet finish past the line each rep.
Rx: As written, Pull Up bar above reach
Rx2: Sub Burpee Jumping Pull Up (pull up bar mid forearm)
Rx3: Sub Burpees
MODWOD 1: Sub 8 shuttle runs, bodybuilders
MODWOD 2: Sub 6 shuttle runs, bodybuilders to box
| 1st | 99 Rx | Kirklin Fri, Feb 24, 2023 | | 2nd | 70 Rx | Cherise Fri, Feb 24, 2023 | | 3rd | 115 Rx2 | Annalee Fri, Feb 24, 2023 | | 1st | 123 Rx | Ethan C Fri, Feb 24, 2023 | | 2nd | 100 Rx | Hayden P Fri, Feb 24, 2023 |
| Annalee | 115 Rx2 | | | Cherise | 70 Rx | | | Ethan C | 123 Rx | | | Hayden P | 100 Rx | | | Kirklin | 99 Rx | |
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WEIGHTLIFTING 2-24-23
(Weight)
12 Minutes:
Work up to a moderate 1RM Thruster from the ground. Aim to build to a load you can do under fatigue. This is to prep for 23.2B. Athletes will have five minutes to establish their 1RM thruster (from the ground). It also recommended to set weights nearby for easy loading.
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OPEN WOD 23.2B
(Weight)
5 Minutes to Find:
1RM Thruster (from the ground)
*A squat clean thruster is permitted. A powerclean into a thruster is also allowed!
| 1st | 135 Rx | Kirklin Fri, Feb 24, 2023
Annalee Fri, Feb 24, 2023 | | 2nd | 117.2 Rx | Cherise Fri, Feb 24, 2023 | | 1st | 215 Rx | Ethan C Fri, Feb 24, 2023 | | 2nd | 130 Rx | Hayden P Fri, Feb 24, 2023 |
| Annalee | 135 Rx | 95, 125, 135, failed 145 twice | | Cherise | 117.2 Rx | | | Ethan C | 215 Rx | | | Hayden P | 130 Rx | | | Kirklin | 135 Rx | |
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SHRED 2-24-23
(Time, Rx2, Rx3)
WARM UP:
Shuttle Run-2 minutes
Straight Leg Kick-20 m
Toe Walk-20 m
Heel Walk-20 m
Bunny Hop-20 m
Walking Lunge-20 m
Duck Walk-10 m
Walking Dynamic Hamstring Stretch-10 m
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Hip Rotation-20 reps R/L
Spiderman to Hammy-30 secs R/L
Pigeon Pose-30 secs R/L
Glute Bridge-15 reps
Downward Dog-30 secs
METCON
25 min AMRAP:
Wall Ball-10 reps
Staggered Stance Walking RDL-20 m
Walking Lunge (no weight)-20 m
Sled Push-20 m
10/7 Calorie Assault Bike
REST 1 minute
Rx: 20#/10'-14#/9', 50/35 pair. 135/90 Sled
Rx2: 14#/10'-10#/9', 35/25 pair, 90/70 Sled
Rx3: 14#/10'-10#/9', 25/20 pair, 90/70 Sled
MODWOD 1: 10#/8'-6#/8', 20/15 pair, Sub Regular DB RDL x 12 reps, 90/70 Sled
MODWOD 2: 10#/8'-6#/8', 15/12 pair, Sub Regular DB RDL x 10 reps, 90/70 sled, 10 m, 7/5 Assault Bike Calories
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