WOD Blog
 | Fri, Mar 17 2023 |  |
 | Happy Birthday: Debora |
| WARM UP 3-17-23 | ST. PATRICKS DAY WOD 3-17-23 | SHRED 3-17-23 |
WARM UP 3-17-23
(Check In)
30 ON/15 OFF x 10
Jumping Jacks
Bodybuilders
Air Squat
Inchworm Into Upward Dog
Hip Rotation R
Hip Rotation L
Spiderman to Hammy R
Spiderman to Hammy L
Glute Bridges
Praying Pose to Hammy back and forth
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COOL DOWN
2x:
Single Leg Saddle-1 min R/L
Single Leg Forward Fold-1 min R/L
Butterfly Stretch-1 min
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ST. PATRICKS DAY WOD 3-17-23
(Reps, Rx2, Rx3)
Pot of Gold Workout
Teams of 2-5 athletes, follow the leader style:
24 min AMRAP:
Bike-7/5 Calories
Burpee-5 reps
Box Jump/Step Up-5 reps
Air Squat-10 reps
Sit Up-10 reps (no anchor)
Dumbbell/Kettlebell Deadlift-10 reps
Pot Of Gold Shot-1 attempt*
4 Lanes will be set up and athletes will get into teams and perform the workout follow the leader style. It is recommended that the fastest athletes go first! At the end of each lane a plyo box will be set up as a goal. Slam balls or med balls will be used to score a goal. 1 Goal=10 points for your team! If you miss, you must start over before testing your luck again!
SCORE=points accumulated as a team on pot of gold shots!
Rx+: 70/50-53 pair, 24''/20''
Rx: 50-53/35 pair, 24''/20''
Rx2: 35/25 pair, 24''/20'', Step Ups Allowed
Rx3: 25/20 pair, 20''/16''
MODWOD 1: 20/15 pair, 20''/16'', Sub Bodybuilders
MODWOD 2: 15/12 pair, Sub Plate Taps, Sub Bodybuilder to Box, Sub Crunches,
| 1st | 6 Rx | Debora Fri, Mar 17, 2023 | | 2nd | 3 Rx | Elisabeth Fri, Mar 17, 2023
Marnae Fri, Mar 17, 2023 | | 1st | 6 Rx | Shane Fri, Mar 17, 2023 |
| Marnae | 3 Rx | | | Debora | 6 Rx | | | Elisabeth | 3 Rx | | | Shane | 6 Rx | |
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SHRED 3-17-23
(Reps, Rx2, Rx3)
WARM UP:
Shuttle Run-2 minutes
Straight Leg Kick-20 m
Grapevines-20 m R/L
Bunny Hop-20 m
High Knees-20 m
Butt Kickers-20 m
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Front to Back Leg Swings-10 reps R/L
Side to Side Leg Swings-10 reps R/L
Post Up Lat Stretch-30 secs
Calf Stretch on Rig-30 secs R/L
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COOL DOWN
Pliability or
2x:
Foam Roll Calves-1 min R/L
Foam Roll Upper Back-1 min
Seated Forward Fold-1 min
METCON
Pot of Gold Workout
Teams of 2-5 athletes, follow the leader style:
24 min AMRAP:
Bike-7/5 Calories
Agility Ladder-Down (in and outs)
Sit Up-10 reps (no anchor)
Box Jump-10 reps
Ski-7/5 Calories
Pot Of Gold Shot-1 attempt*
4 Lanes will be set up and athletes will get into teams and perform the workout follow the leader style. It is recommended that the fastest athletes go first! At the end of each lane a plyo box will be set up as a goal. Slam balls or med balls will be used to score a goal. 1 Goal=10 points for your team! If you miss, you must start over before testing your luck again!
SCORE=points accumulated as a team on pot of gold shots!
Rx: 24''/20''
Rx2: 24''/20'' Step Ups Allowed
Rx3: 20''/16'', Step Ups Allowed
MODWOD 1: 20''/16'', step ups allowed, Sub 7 Sit Ups, 7 Step Ups
MODWOD 2: Plate Step Ups, Sub 5 Assisted Sit Ups, 5 Step Ups
| Vince | 40 Rx | Partner with Diana |
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