WOD Blog
 | Fri, Mar 24 2023 |  |
 | Happy Birthday: Derek N |
| SHRED 3-24-23 | WARM UP 3-24-23 | WEIGHTLIFTING 3-24-23 | METCON 3-24-23 |
SHRED 3-24-23
(Reps, Rx+, Rx2, Rx3)
WARM UP:
Shuttle Run-2 minutes
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Hip Rotation-20 reps R/L
Upward Dog w/ Forearm Stretch-30 secs
90-90 Hip Rotation-10 reps
Downward Dog w/ Foot Tap-10 reps
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COOL DOWN
Pliability OR
2x:
1 min Upward Dog
1 min Child's Pose
1 min Seated Straddle
1 min Butterfly
Partner WOD: (teams of 2)
10 min AMRAP:
Partner 1: Farmers Carry-80 m
Partner 2: Calorie Ski
REST 1 minute
10 min AMRAP:
Partner 1: D-Ball/Sand Bag Carry-80 m
Partner 2: Calorie C2 Bike
REST 1 minute
10 min AMRAP:
Partner 1: Sled Push-40 m
Partner 2: Calorie Row
*SWITCH every time partner 1 completes the work required! Score is total calories completed as a team.
**For odd numbers of athletes create a team of 3. Have two athletes work on the same station as one person, and switch when both have completed the listed movement.
INCENTIVE: Winning team in all of SHRED gets a free protein bar Monday on Julia.
Rx+: 70/50-53 pair, 75/50 D-Ball OR 100/60 Sand Bag, 90/70 sled
Rx: 50-53/35 pair, 75/50 D-Ball OR 100/60 Sand Bag, 90/70 Sled
Rx2: 40-45/25 pair, 50/35 D-Ball, 90/70 Sled
Rx3: 25/20 pair, 50/35 D-Ball, 70/50 sled, 30 m sled push
MODWOD 1: 20/15 pair, 35/20 D-Ball, 70/50 sled, 30 m Sled push
MODWOD 2: 20/15 pair, 35/20 D-Ball, 70/50 Sled, 60 m On Farmers/D-Ball Carry, 20 m on Sled Push
| Vince | 348 | Partner with Diana. 50# slam ball, all else rX | | Brien H | 424 Rx | Partnered w Isis. She’s amazing!! |
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WARM UP 3-24-23
(Check In)
45 ON/15 OFF x 10 minutes
1. Jumping Jacks
2. Barbell Good Morning
3. Air Squat
4. Barbell Strict Press
5. Hip Rotation (switch halfway)
6. Samson Stretch + Hammy Stretch R
7. Samson Stretch + Hammy Stretch L
8. Hip Bridge March
9. Praying Pose to Hammy back and forth
10. Post Up Lat Stretch
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Front Squat-5 reps
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COOL DOWN
2x:
Front Rack Stretch on Rig-1 min R/L
Seated Forward Fold-1 min
Butterfly-1 min
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WEIGHTLIFTING 3-24-23
(Weight)
20 minutes
Front Squat-3-3-3-3-3
Build up from 75-80% of max to a heavy triple for the day!
| 1st | 185 Rx | Annalee Fri, Mar 24, 2023 | | 2nd | 155 Rx | Kaelin Fri, Mar 24, 2023
Debora Fri, Mar 24, 2023 | | 3rd | 145 Rx | Cherise Fri, Mar 24, 2023 | | 1st | 275 Rx | Colby Fri, Mar 24, 2023 | | 2nd | 235lbs Rx | Chuch Fri, Mar 24, 2023 | | 3rd | 225 Rx | Diogo S Fri, Mar 24, 2023 |
| Chuch | 235lbs Rx | Sets: 185-195-205-215-235 | | Halley | 135 Rx | | | Marnae | 135 Rx | | | Nikki | 115 Rx | | | Annalee | 185 Rx | 105, 155, 165, 175, 185, 190- 2/3reps | | Cherise | 145 Rx | | | Sofia | 90 Rx | | | Colby | 275 Rx | | | Debora | 155 Rx | | | Kaelin | 155 Rx | | | Diogo S | 225 Rx | |
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METCON 3-24-23
(Time, Rx+, Rx2, Rx3)
3 Rounds For Time:
15 Deadlift
30 Wall Ball
Goal: Sub 9, CAP 14 minutes.
Rx+: 275/185, 20#/10'-14#/9'
Rx: 225/155, 20#/10'-14#/9'
Rx2: 185/125, 14#/10'-10#/9'
Rx3: 135/95, 14#/10'-10#/9'
MODWOD 1: 115/75, 10#/8'-6#/8'
MODWOD 2: 75/55, 10#/8'-6#/8', Sub Push Ball
| 1st | 8:20 Rx | Annalee Fri, Mar 24, 2023 | | 2nd | 10:01 Rx | Marnae Fri, Mar 24, 2023 | | 3rd | 8:14 Rx2 | Debora Fri, Mar 24, 2023 | | 1st | 8:21 Rx | Colby Fri, Mar 24, 2023 | | 2nd | 11:59 Rx | Chuch Fri, Mar 24, 2023 | | 3rd | 13:27 Rx | Diogo S Fri, Mar 24, 2023 |
| Chuch | 11:59 Rx | | | Halley | 8:47 Rx2 | | | Marnae | 10:01 Rx | | | Nikki | 11:55 Rx2 | | | Annalee | 8:20 Rx | | | Sofia | 8:37 Rx3 | | | Colby | 8:21 Rx | | | Debora | 8:14 Rx2 | | | Kaelin | 13:30 Rx3 | | | Diogo S | 13:27 Rx | |
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