WOD Blog
 | Mon, Mar 13 2023 |  |
 | Happy Birthday: Jeremy B |
| SHRED 3-13-23 | METCON 3-13-23 | WEIGHTLIFTING 3-13-23 | WARM UP 3-13-23 |
SHRED 3-13-23
(Reps, Rx+, Rx2, Rx3)
WARM UP
45 ON/15 OFF x 10 minutes
1. Step Up
2. Clean Grip Deadlift
3. Strict Press
4. Standing YTW's
5. Inchworm + Upward Dog
6. Thumbs Up/Breaststrokes
7. Samson Stretch (switch halfway)
8. Alt Scorpion
9. Glute Bridges
10. Praying Pose to Hammy back and forth
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COOL DOWN
Pliability OR
2x:
Couch Stretch-1 min each side
Seated Forward Fold-1 min
Standing Pec Stretch-1 min each side
METCON
25 min AMRAP:
12 Deadlift
9 Hang Powerclean
6 Front Squat
6 Shoulder to Overhead
12 Box Jumps (24''/20''
12 Sit Ups
120 m Shuttle Run (10 m distance)
*10 m=1 rep
Rx+: 125/85 or 50/35 DB pair, 24''/20''
Rx: 95/65 or 35/25 DB pair, 24''/20''
Rx2: 75/55 or 25/20 DB pair, step ups allowed, 24''/20''
Rx3: 45/35 or 20/15 DB pair, step ups allowed 20''/16''
MODWOD 1: 15/12 DB pair, Step Ups Allowed 20''/16'', Anchored Sit Ups
MODWOD 2: 12/10 DB pair, Plate Step Ups, Assisted Sit Ups
| Vince | 420 Rx | Cooldown | | Brien H | 447 Rx | | | Nikki | 402 Rx2 | | | Isis | 276 Rx | |
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METCON 3-13-23
(Time, Rx+, Rx2, Rx3)
FOR TIME:
50 Thrusters (45/35)
40 Pull Ups
25 Thrusters
20 Pull Ups
Goal: Sub 8, CAP 13.
Rx+: Sub CTB Pull Up, 45/35
Rx: As written
Rx2: 45/35, Sub Jumping CTB Pull Ups
Rx3: 45/35, Sub Jumping Pull Ups, 40/20 rep scheme on thrusters
MODWOD 1: 25/15 or 20/15 DB pair, Sub Ring Rows, 40/30/20/15 Rep Scheme
MODWOD 2: 25/15 or 15/12 DB pair, Sub Ring Rows, 35/25/15/10 Rep Scheme
| 1st | 10:10 Rx | Debora Mon, Mar 13, 2023 | | 2nd | 8:41 Rx2 | Cherise Mon, Mar 13, 2023 | | 3rd | 9:09 Rx2 | Ale Mon, Mar 13, 2023 | | 1st | 6:58 Rx | Chuch Mon, Mar 13, 2023 | | 2nd | 9:05 Rx | Colby Mon, Mar 13, 2023 | | 3rd | 10:13 Rx | Ethan C Mon, Mar 13, 2023 |
| Scott B | 12:43 Rx3 | | | Sofia | 7:57 Rx3 | Did 25 on the thrusters but there's no lower option | | Chuch | 6:58 Rx | Did not complete all reps at chest to bar | | Cherise | 8:41 Rx2 | | | Sara G | 10:07 Rx2 | Ring rows | | Ethan C | 10:13 Rx | | | Diogo S | 11:20 Rx | | | Debora | 10:10 Rx | | | Kylan | 8:50 Rx2 | | | Kaelin | 10:51 Rx3 | | | Ryan Pow | 9:34 | Push press | | Shane | 10:37 Rx | | | Colby | 9:05 Rx | | | Bj | 8:53 Rx2 | 65 push press | | Ale | 9:09 Rx2 | |
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WEIGHTLIFTING 3-13-23
(Weight)
20 Minutes
A1. Push Jerk-3-3-3-3-3
A2. Strict Weighted Pull Up-3-3-3-3-3
Start working sets on push jerk between 80-85% (a moderately heavy load) and increase each set, looking to build heavier than last week on both exercises.
Pull up scaling options include:
Negatives
Band Assisted x 6
Lat Pull Down x 10
Ring Row x 10
| 1st | 125 Rx | Debora Mon, Mar 13, 2023 | | 2nd | 95 Rx | Ale Mon, Mar 13, 2023 | | 3rd | 90 Rx | Kaelin Mon, Mar 13, 2023 | | 1st | 225 Rx | Bj Mon, Mar 13, 2023 | | 2nd | 205 Rx | Shane Mon, Mar 13, 2023
Ethan C Mon, Mar 13, 2023 | | 3rd | 195 Rx | Diogo S Mon, Mar 13, 2023 |
| Scott B | 135 Rx | | | Sofia | 70 Rx | | | Chuch | 55lbs / 145lbs Rx | 55lbs for Pull Ups - 145lbs for Push Jerk | | Cherise | 75 Rx | 75# push jerk; 10# pullup | | Ethan C | 205 Rx | | | Sara G | 80 Rx | | | Diogo S | 195 Rx | | | Debora | 125 Rx | 15lbs pull ups | | Kylan | 150 Rx | 150 push jerk, 15 pull ups | | Kaelin | 90 Rx | | | Ryan Pow | 165 | Strict press | | Shane | 205 Rx | | | Bj | 225 Rx | | | Ale | 95 Rx | |
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WARM UP 3-13-23
(Check In)
45 ON/15 OFF x 9 minutes
1. Jumping Jacks
2. Air Squats
3. Strict Press
4. Standing YTW's
5. Inchworm Into Upward Dog
6. Hip Rotation (switch halfway)
7. Alt Scorpion
8. Downward Dog Foot Tap
9. Push Jerk
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Scap Pull-10 reps
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Explain weightlifting
COOLDOWN
2x:
Single Leg Saddle-1 min each side
Puppy Dog-1 min
Ring Chest Stretch-1 min
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