WOD Blog
 | Tue, Mar 7 2023 |  |
 | Welcome: Sofia |
| SHRED 3-7-23 | WARM UP 3-7-23 | 500 M ROW TIME TRIAL | METCON 3-7-23 |
SHRED 3-7-23
(Time, Rx2, Rx3)
WARM UP:
45 ON/15 OFF x 10:
1. Jump Rope
2. Air Squats
3. Plank Shoulder Taps
4. Fire Hydrants (switch halfway)
5. Donkey Kicks
6. Thumbs Up/Breaststrokes
7. Spiderman to Hammy R
8. Spiderman to Hammy L
9. Praying Pose to Hammy back and forth
10. Downward Dog
----
Scap Pull-10 reps
Arch Hollow-10 reps
METCON
For Time:
50/40 Calorie Ski
50 Double Unders
50 Pull Ups
50 Double Unders
50 Air Squats
50 Double Unders
50 Push Ups
50 Double Unders
50 Bodyweight Lunges
50/40 Calorie Assault Bike
Goal: Sub 18, CAP 23 minutes.
*If needed swap placement on bike and ski to share machines.
Rx: As written
Rx2: Sub 75 Singles, Ring Rows, Incline Push Ups
Rx3: Sub 50 Singles, Ring Rows, Incline Push Ups
MODWOD 1: Sub 30 singles or plate taps, Ring Rows, Incline Push Ups, Sub Step Ups For Lunges
MOWOD 2: Sub 30 reps of everything, sub Plate Taps, Ring Rows, Incline Push Ups, Sub Plate Step Ups for lunges
COOL DOWN
Pliability
| Vince | 21:50 Rx | Did romeod cool down | | Annalee | 21:28 Rx2 | *Double unders | | Brien H | Did not finish Rx | |
|
WARM UP 3-7-23
(Check In)
Shuttle Jog-2 minutes
Straight Leg Kicks-20 m
Walking Hip Rotation-20 m
Grapevines-20 m R/L
High Knees-20 m
Butt Kickers-20 m
----
Inchworm + Upward Dog-3 reps R/L
Spiderman w/ Thoracic Rot-5 reps R/L
Single Leg Forward Fold-30 secs R/L
Glute Bridges-10 reps
Downward Dog
----
Review rowing form
COOLDOWN
2x:
Banded Hip Distraction-1 min each side
Banded Hamstring Stretch-1 min each side
|
500 M ROW TIME TRIAL
(Time)
For Time:
500 m Row
*Set rower to countdown for an official test. Run two heats as needed!
| 1st | 2:01 Rx | Nikki Tue, Mar 7, 2023 | | 2nd | 2:02.07 Rx | Leslie Tue, Mar 7, 2023 | | 1st | 1:27.44 Rx | Sean H Tue, Mar 7, 2023 | | 2nd | 1:38 Rx | Colby Tue, Mar 7, 2023 | | 3rd | 1:38.1 Rx | Derek N Tue, Mar 7, 2023 |
| Scott B | 1:50.8 Rx | | | Sean H | 1:27.44 Rx | | | Grant H | 1:40 Rx | | | Derek N | 1:38.1 Rx | | | Leslie | 2:02.07 Rx | | | Chuch | 1:38.5 Rx | | | Colby | 1:38 Rx | | | Nikki | 2:01 Rx | |
|
METCON 3-7-23
(Reps, Rx+, Rx2, Rx3)
10 min AMRAP:
10/7 Calorie Ski
10 Sit Ups (no anchor)
10 Russian swings
REST 2 minutes
10 min AMRAP:
10/7 Calorie Row
10 V-Ups
10 Bodybuilders
Rx+: 70/53, Sub Burpees
Rx: 53/35
Rx2: 35/26, Sub Lemon Squeeze
Rx3: 26/20 Sub Lemon Squeeze
MODWOD 1: 20/15, Sub Lemon Squeeze, Sub 7 Bodybuilders
MODWOD 2: 20/15, Sub Lemon Squeeze, Sub 5 Bodybuilder to Box
| Scott B | 274 Rx2 | | | Grant H | 300 Rx | | | Chuch | 346 Rx | 6 Rounds + 7 / 5 Rounds + 17 | | Colby | 255 Rx | | | Nikki | 299 Rx | | | Alfonso | 300 Rx2 | |
|
