WOD Blog
 | Tue, Mar 28 2023 |  |
| SHRED 3-28-23 | SKILL WORK 3-28-23 | METCON 3-28-23 | WARM UP 3-28-23 |
SHRED 3-28-23
(Time, Rx2, Rx3)
WARM UP:
Shuttle Run-1 min
Backward Run-1 min
Straight Leg Kick-20 m
Heel Walk-20 m
Toe Walk-20 m
Grapevines-20 m R/L
High Knees-20 m
Butt Kickers-20 m
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Front to Back Leg Swings-10 reps R/L
Calf stretch on Rig-30 secs R/L
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COOLDOWN
Pliability OR
2x:
Spiderman to Hammy-30 secs R/L
Seated Forward Fold-1 min
Calf Stretch-30 secs R/L
METCON 1 (use YouTube video for beep test)
Beep Test-perform a 20 m run after the beep for as long as you can keep up!
REST a few minutes
METCON 2:
5 Rounds for Time:
20 Lateral Hops Over Rower
20/15 Calorie Row
20 m Sled Push
20/15 Calorie Bike
Goal: Sub 16, CAP 20 minutes.
Rx: 135/90
Rx2: 135/90 (same as rx)
Rx3: 90/70, Sub Lateral Hop Over Line
MODWOD 1: 90/70, Sub Lateral Step Over, Sub 15/12 Calories
MODWOD 2: 70/50, Sub Lateral Step Over, 12/9 Calories
| Vince | 22:40 Rx | Lvl 6 on Beep test | | Annalee | 19:03 Rx | 35 laps on beep test |
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SKILL WORK 3-28-23
(Reps)
12 minutes
Rope Climb practice!
*If you already have rope climbs, save them for the metcon and perform:
3-4 Sets:
20 m DB Overhead Carry each side
20-30 second Supinated Hang
20 second Reverse Plank
20 second Side Plank each side
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METCON 3-28-23
(Reps, Rx+, Rx2, Rx3)
20 min AMRAP:
1 Rope Climb (15 foot)
100 m Run (inside or outside)
10 Shoulder to Overhead
10/7 Calorie Assault Bike
Rx+: 2 Rope Climbs, 135/95
Rx: 115/75
Rx2: 95/65, Sub 12 foot rope climb OR 2 Rope Rows
Rx3: 75/55, Sub 8 Ring Rows OR 1 Rope Row
MODWOD 1: 45/35 or 20/15 DB pair, Sub 8 Ring Rows
MODWOD 2: 45/35 or 15/12 DB pair, Sub 5 ring Rows, 80 m Run, 7/5 Calorie Bike
| 1st | 199 Rx | Kirklin Tue, Mar 28, 2023 | | 2nd | 160 Rx | Debora Tue, Mar 28, 2023 | | 3rd | 153 Rx2 | Ale Tue, Mar 28, 2023 | | 1st | 197 Rx | Chuch Tue, Mar 28, 2023 | | 2nd | 186 Rx2 | Derek N Tue, Mar 28, 2023 |
| Chuch | 197 Rx | 6 Complete Rounds + 1 Rope Clomb & 10 Shuttle Runs (100m) | | Derek N | 186 Rx2 | RX subbed rope for 5 strict pullups | | Kirklin | 199 Rx | | | Ale | 153 Rx2 | | | Debora | 160 Rx | |
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WARM UP 3-28-23
(Check In)
Shuttle Run-2 minutes
Straight Leg Kick-20 m
Heel Walk-20 m
Toe Walk-20 m
Grapevines-20 m R/L
High Knees-20 m
Butt Kickers-20 m
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30 ON/15 OFF x 2:
Barbell Strict Press
Thumbs Up/Breaststrokes
Kneeling Forearm Stretch (all directions)
Alt Scorpion
Downward Dog
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Begin Skill
COOLDOWN
Lateral Opener on Wall-1 min R/L
Calf Stretch on Wall-1 min R/L
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