WOD Blog
 | Mon, Mar 20 2023 |  |
| SHRED 3-20-23 | WARM UP 3-20-23 | WEIGHTLIFTING 3-20-23 | METCON 3-20-23 |
SHRED 3-20-23
(Reps, Rx2, Rx3)
WARM UP:
Shuttle Jog-2 minutes
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Front to Back Leg Swings-10 reps R/L
Side to Side Leg Swings-10 reps R/L
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Inchworm + Upward Dog-3 reps
90-90 Hip Rotation-10 reps
Spiderman w/ Thoracic Rot-5 reps R/L
Scap Pull-5 controlled reps
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COOL DOWN
Pliability OR
2x:
Spiderman to Hammy-1 min R/L (pass back and forth)
Upward Dog-1 min
Downward Dog or Child's Pose-1 min
CORE WORK:
12 minutes continuous movement:
Hanging L-Sit Hold-20 secs accumulate
Rower Pike Up-10 reps
Hollow Hold-30 secs
Rower Hamstring Curl-10 reps
METCON:
20 min AMRAP:
500/400 m Row
25 Sit Ups (no anchor)
1000/800 m C2 Bike
25 V-Ups
For scoring 100 m=5 reps, 500 m=25 reps etc.
Goal: 3+ rounds
Rx: As written
Rx2: Sub Lemon Squeeze
Rx3: Sub Lemon Squeeze
MODWOD 1: 400/300 m Row, 20 Anchored Sit Ups, 900/700 m Bike, 10 Lemon Squeeze
MODWOD 2: 400/300 m Row, 15 Assisted Sit Ups, 700/600 m Bike, 10 Lying Leg Raise
| Vince | 390 Rx | | | Isis | 345 Rx2 | | | Brien H | 395 Rx | |
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WARM UP 3-20-23
(Check In)
Shuttle Jog-2 minutes
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10 minutes continuous movement:
5 Clean Grip Deadlift
5 Clean Grip High Pull
5 Barbell Strict Press
10 Band Pull Apart (mix styles)
10 Band Passthrough
5 Scap Pull
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Push Jerk-5 reps
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COOL DOWN
2x:
Banded Lat Stretch-1 min each side
Lateral Band Opener-1 min each side
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WEIGHTLIFTING 3-20-23
(Weight)
22 Minutes
A1. Push Jerk-Work up to a heavy single.
A2. Weighted Pull Up-Work up to a heavy single.
Make progressive, non-fatiguing jumps on both movements to work up to a heavy single for the day! If you're going for a new max, remember don't repeat your old max. Go 90-95% then attempt your new PR!
**If you're still working on pull ups accumulate 30-50 ring rows in between sets of push jerk.
| 1st | 145 Rx | Leslie Mon, Mar 20, 2023 | | 2nd | 120 Rx | Jayne Mon, Mar 20, 2023 | | 3rd | 115, 30 Rx | Marnae Mon, Mar 20, 2023 | | 1st | 255 Rx | Bj Mon, Mar 20, 2023 | | 2nd | 215 Rx | Colby Mon, Mar 20, 2023 | | 3rd | 205 Rx | Ethan C Mon, Mar 20, 2023 |
| Justin R | 145/5 Rx | | | Aleigh | 75 Rx | | | Sara G | 95 Rx | | | Chuch | 165 / 80 Rx | 165lbs for Max Push Jerk / 80lbs on belt for Max Pull Up | | Marnae | 115, 30 Rx | | | Kaitlin | 92 Rx | | | Cherise | 107.2/17.5 Rx | | | Derek N | 185 Rx | | | Sofia | 60 Rx | | | Ethan C | 205 Rx | | | Diogo S | 185 Rx | | | Kylan | 170 Rx | PR | | Kaelin | 115 Rx | 40 ring row | | Bj | 255 Rx | | | Colby | 215 Rx | | | Leslie | 145 Rx | | | Jayne | 120 Rx | |
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METCON 3-20-23
(Time, Rx+, Rx2, Rx3)
10 Rounds For Time:
3 Clean and Jerk
5 Toes to Bar
Goal: Sub 10, CAP 15.
Tip: The clean and jerk should be moderately heavy today. Go in between levels as needed.
Rx+: 185/125
Rx: 165/115
Rx2: 125/85, Sub Hanging Leg Raise or Toes to Rings
Rx3: 95/65, Sub Knees to Chest
MODWOD 1: 65/45 or 20/15 DB pair, Sub Lying Toes to Bar
MODWOD 2: 45/35 or 15/12 DB pair, Sub Lying Toes to Bar, 8 rounds
| 1st | 13:03 Rx | Leslie Mon, Mar 20, 2023 | | 2nd | 9:42 Rx2 | Cherise Mon, Mar 20, 2023 | | 3rd | 9:44 Rx2 | Marnae Mon, Mar 20, 2023 | | 1st | 9:35 Rx | Ethan C Mon, Mar 20, 2023 | | 2nd | 10:13 Rx | Diogo S Mon, Mar 20, 2023 | | 3rd | 8:23 Rx2 | Bj Mon, Mar 20, 2023 |
| Justin R | 11:01 Rx2 | | | Aleigh | 13 Rx3 | | | Sara G | 15:00 | Just ran the clock b/c I was modified the whole time | | Chuch | 9:54 Rx2 | First 5 Rounds @ 145lbs - Second 5 Rounds @ 135lbs - Completed all T2B | | Marnae | 9:44 Rx2 | TTB | | Kaitlin | 11:41 Rx3 | | | Derek N | 13:58 Rx2 | 135, TTB | | Sofia | 9:17 | Did 45 for first 6 rounds then went up to 50 for last ones. Think I went too light today | | Ethan C | 9:35 Rx | | | Diogo S | 10:13 Rx | | | Kylan | 9:17 Rx3 | All regular toes to bar | | Cherise | 9:42 Rx2 | HLR | | Kaelin | 9:30 Rx3 | | | Bj | 8:23 Rx2 | 165# C&J | | Colby | 10:53 Rx2 | First 3 Rounds 155 then 135 for the rest. All TTB | | Leslie | 13:03 Rx | |
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