WOD Blog
 | Fri, Mar 10 2023 |  |
| WARM UP 3-10-23 | METCON 3-10-23 | SHRED 3-10-23 | WEIGHTLIFTING 3-10-23 |
WARM UP 3-10-23
(Check In)
Shuttle Run-2 minutes
Walking Lunge-10 m
Air Squat-10 reps
Walking Lunge-10 m
Air Squat-10 reps
Straight Leg Kick-20 m
Duck Walk-20 m
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Hip Rotation-20 reps R/L
Spiderman to Hammy-30 secs R/L
Pigeon Pose-30 secs R/L
Praying Pose-30 secs
Hammy Stretch-30 secs
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Post Up Lat Stretch-30 secs
Front Squat-6 reps
COOL DOWN
2x:
Front Rack Praying Pose-1 min
Couch Stretch-1 min
Wall Pigeon Pose-1 min
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METCON 3-10-23
(Reps, Rx+, Rx2, Rx3)
12 min AMRAP:
120 m Burden Shuttle Run (20 m)*
20 m Goblet Walking Lunge
10 Burpees
*Count every successful burden run as 12 reps, 20 m=2 reps
Goal: 6+ rounds
Rx+: 50-53/35
Rx: 35/25-26
Rx2: 25/20
Rx3: No Burden on Run or Lunges
MODWOD 1: No Burden on Run Sub 12 Reverse Lunges, Bodybuilders
MODWOD 2: Sub 100 m Run, Sub 12 Step Ups, 7 Bodybuilder to Box
| Chuch | 64 Rx | 4 Completed Rounds - Got 3 burpees on 5th round | | Cherise | 70 Rx | | | Annalee | 106 Rx | | | Sofia | 115 Rx3 | 15 lb DB |
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SHRED 3-10-23
(Time, Rx+, Rx2, Rx3)
WARM UP:
Shuttle Jog-2 minutes
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30 ON/15 OFF x 2 sets:
Bear Crawl Shoulder Tap
Thumbs Up
Breaststrokes
Alt Scorpion
Puppy Dog Stretch
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Scap Pull-10 reps
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COOLDOWN
Pliability OR
1 min Puppy Dog
1 Min Reverse Shoulders
x 2 sets
METCON
FOR TIME:
10-9-8-7-6-5-4-3-2-1:
Burpee Pull Up
50 Foot Bear Crawl
Burpee Toes to Bar
50 Foot Farmers Carry
Goal: Sub 23, CAP 28.
Rx+: 70/53 pair
Rx: 50-53/35 pair
Rx2: Sub Burpee Jumping Pull Up, 50-53/35 pair, Sub Burpee Hanging Leg Raise
Rx3: Sub Bodybuilder Jumping Pull Up, 35/25 pair, Sub Bodybuilder Knees to Chest
MODWOD 1: Sub Ring Rows for Burpee Pull Up, Bodybuilder for Burpee Toes to Bar, 25/20 pair
MODWOD 2: Sub Ring Rows for Burpee Pull Up, Bodybuilder for Burpee Toes to Bar, 20/15 pair, 9-8-7-6-5-4-3-2-1
| Vince | 23:39 Rx | Romwod cool down | | Brien H | 22:22 Rx | |
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WEIGHTLIFTING 3-10-23
(Weight)
Front Squat
6-6-6-6-6
Goal is to build up each set starting working sets around 70% of 1RM or a moderate load.
| Chuch | 185lbs & 205lbs Rx | 185 for first 4 sets - 205lbs for last set | | Cherise | 135 Rx | | | Ryan Pow | 275 Rx | | | Annalee | 175 Rx | 105, 135, 160, 170, 175 |
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