WOD Blog
 | Mon, Feb 27 2023 |  |
 | Happy Birthday: Justin R |
| SHRED 2-27-23 | WARM UP 2-27-23 | WEIGHTLIFTING 2-27-23 | METCON 2-27-23 |
SHRED 2-27-23
(Reps, Rx2, Rx3)
WARM UP:
Shuttle Run-2 minutes
Straight Leg Kick-20 m
Toe Walk-20 m
Grapevines-20 m R/L
High Knees- 20 m
Butt Kickers-20 m
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20 Air Squats
20 Plate to Overhead
20 Hip Rotation R/L
10 Thumbs Up
10 Breaststrokes
3 Spiderman + Thor Rot R/L
30 second Praying Pose
30 second Downward Dog
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10 Scap Pull
ABCON
12 min AMRAP:
40 m Single Arm Farmers Carry each side
10 Palloff Press each side
10 Ab Roll Out
8 Strict Toes to Bar or Hanging Leg Raise
METCON
20 min AMRAP:
24 Air Squats
6-50 Foot Shuttle Runs (touch ground)
18 Plate to Overhead
6-50 m Foot Shuttle Runs
12 Toes to Bar
6-50 Shuttle Runs
*Use open standards from Friday for shuttle runs! Set up near the pull up bars and use same spacing we had then.
Rx: 35/25 plate
Rx2: 35/25 plate, Sub Hanging Leg Raise
Rx3: 25/15 plate, Sub KTC
MODWOD 1: 15/10, Sub Lying Toes to Bar
MODWOD 2: 15/10, Sub Lying Toes to Bar, Sub 18 Air Squat, 12 PTO, 9 Lying Toes to Bar, 4-50 foot shuttle runs
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WARM UP 2-27-23
(Check In)
30 ON/15 OFF x 2 sets:
Jumping Jacks
Clean Grip Deadlift
Strict Press
Standing YTW's (switch every few reps)
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Hip Rotation-20 reps R/L
Cat-Cow-10 reps
Side Plank-20 secs R/L
Puppy Dog-30 secs
Reverse Shoulders
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Powerclean-3 reps
Push Jerk-5 reps
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Scap Pull-10 reps
Strict OR Jump to Strict Pull Up-3 reps
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WEIGHTLIFTING 2-27-23
(Weight)
20-22 Minutes:
4-5 working sets
A1. Push Jerk-5 reps
A2. Strict Weighted Pull Up-5 reps
Goal is to start push jerks heavier than last week (around 70-75%) and build up a little heavier than last week, still focusing on form and being aggressive getting under the bar. For pull ups, goal is to build even 2# heavier than last week, or try to increase the difficulty of the modification you worked with last week.
Pull Up Scaling options:
Negatives
Band Assisted
Lat Pull Down x 10
Ring Row x 10
| 1st | 125 Rx | Annalee Mon, Feb 27, 2023 | | 2nd | 110 Rx | Debora Mon, Feb 27, 2023 | | 3rd | 95 Rx | Alyssa D Mon, Feb 27, 2023 | | 1st | 205 Rx | Ethan C Mon, Feb 27, 2023 | | 2nd | 135 Rx | Derek N Mon, Feb 27, 2023 | | 3rd | 125 | Chuch Mon, Feb 27, 2023 |
| Derek N | 135 Rx | | | Chuch | 125 | 125lbs for Push Jerk (All Sets) - Additional 45lbs for Pull Ups | | Alyssa D | 95 Rx | | | Annalee | 125 Rx | 65, 95, 115, 125, | | Debora | 110 Rx | | | Ethan C | 205 Rx | X3 | | Cherise | 80 Rx | 2.2 lb weighted pull ups | | Kaelin | 80 Rx | |
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METCON 2-27-23
(Reps, Rx+, Rx2, Rx3)
1 min ON/1 min OFF x 6 sets:
10 Toes to Bar
AMRAP Clean and Jerk
Goal: 40+ clean and jerks
Tip: We are looking for the toes to bar to be completed quickly so that most of your time is spent repping out clean and jerks! Scale as needed.
Rx+: 165/115, 12 Toes to Bar
Rx: 135/95
Rx2: 115/75, Sub 8 Toes to Rings or 10 Hanging Leg Raises
Rx3: 75/55, Sub 10 KTC
MODWOD 1: Sub 8 Lying Toes to Bar, 45/35 or 20/15 DB pair
MODWOD 2: Sub 6 Lying Toes to Bar, 45/35 or 15/12 DB pair
| 1st | 26 Rx | Debora Mon, Feb 27, 2023 | | 2nd | 40 Rx2 | Alyssa D Mon, Feb 27, 2023 | | 3rd | 35 Rx2 | Annalee Mon, Feb 27, 2023 | | 1st | 42 Rx | Ethan C Mon, Feb 27, 2023 | | 2nd | 26 Rx | Chuch Mon, Feb 27, 2023 | | 3rd | 41 Rx2 | Bj Mon, Feb 27, 2023 |
| Derek N | 35 Rx2 | | | Chuch | 26 Rx | | | Alyssa D | 40 Rx2 | | | Annalee | 35 Rx2 | Rx weight | | Debora | 26 Rx | | | Ethan C | 42 Rx | | | Hayden P | 32 Rx2 | | | Bj | 41 Rx2 | 135# C&J | | Kaelin | 40 Rx3 | |
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