WOD Blog
 | Fri, Mar 31 2023 |  |
| SHRED 3-31-23 | WEIGHTLIFTING 3-31-23 | WARM UP 3-31-23 | METCON 3-31-23 |
SHRED 3-31-23
(Reps, Rx2, Rx3)
WARM UP:
Shuttle Jog-1 min
Straight Leg Kick-20 m
Walking Lunge-20 m
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Band Good Morning-25 reps (thick band)
Hip Rotation-20 reps R/L
Spiderman to Hammy-30 secs R/L
Pigeon Pose-30 secs R/L
Downward Dog-30 secs
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COOL DOWN
Pliability OR
2x:
Pigeon Pose-1 min R/L
Couch Stretch-1 min R/L
STRENGTH WORK
Alt EMOM x 12
1. Heels Elevated Goblet Squat-10-15 reps
2. Dumbbell Romanian Deadlift-10-15 reps
3. Weighted Sit Up-10-15 reps
Use a challenging weight and focus on solid tempo.
METCON
Teams of 2:
6 min AMRAP: (alt full rounds)
10 Jump Lunges
5 Reverse Burpees
REST 1 minute
6 min AMRAP: (alt frequently)
C2 Bike Calories
REST 1 minute
6 min AMRAP: (alt full rounds)
10 DB Deadlift
10 m Sled Push (count as 10 reps)
Rx: 50/35 pair, 90/70
Rx2: 40-45/25 pair, 90/70
Rx3: 35/20 pair, 70/50, Sub Regular Lunges
MODWOD 1: 20/15 pair, 70/50, Sub Reverse Lunges, Reverse burpees off bench
MODWOD 2: 15/12 pair, 70/50, Sub Step Ups, Reverse Burpees off bench
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WEIGHTLIFTING 3-31-23
(Weight)
PAUSE Overhead Squat
5-5-5-5-5
We are looking for a pause in the bottom to work on stability and positions! Start on the lighter side and focus on technique over load.
If you're still working on overhead mobility:
Option 1:
Light OHS as deep as possible-5 reps
Anchored T-Spine-1 min
Half Kneeling KB Ankle Stretch-30 secs R/L
Option 2:
Front Squat-5-5-5-5-5
PVC Overhead Wall Squat-5 reps
Anchored T-Spine-1 min
Half Kneeling KB Ankle Stretch-30 secs R/L
| 1st | 95 Rx | Annalee Fri, Mar 31, 2023 | | 2nd | 85 Rx | Debora Fri, Mar 31, 2023 | | 3rd | 80 Rx | Cherise Fri, Mar 31, 2023 | | 1st | 85 Rx | Hayden P Fri, Mar 31, 2023
Derek N Fri, Mar 31, 2023 |
| Derek N | 85 Rx | | | Annalee | 95 Rx | 35, 65, 65,65,75,80, 85, 90, 95 | | Cherise | 80 Rx | | | Debora | 85 Rx | | | Sofia | 45 Rx | | | Kaelin | 55 Rx | 3 reps 60 lbs | | Hayden P | 85 Rx | 65-75-75-80-85 |
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WARM UP 3-31-23
(Check In)
Shuttle Jog-1 min
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2x:
Plate Overhead Carry-40 m
Plate to Overhead-10 reps
Plate Squat-10 reps
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Cat-Cow-10 reps
Fire Hydrant-10 reps R/L
Donkey Kick-10 reps R/L
Alternating Snow Angel-10 reps
Samson Stretch-30 secs R/L
Praying Pose to hammy-30 secs back and forth
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2x: (slow and controlled)
Wall Thoracic Opener-5 reps each side
Wall Slides-5 reps
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Explain weightlifting
COOLDOWN
2x:
Couch Stretch-1 min R/L
Puppy Dog-1 min
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METCON 3-31-23
(Time, Rx+, Rx2, Rx3)
3 Rounds For Time:
35 Wall Ball
35 American Swing
Goal: Sub 11, CAP 15.
Rx+: 20#/10'-14#/9', 70/53
Rx: 20#/10'-14#/9', 53/35
Rx2: 14#/10'-10#/9', 35/26
Rx3: 14#/10'-10#/9', 26/20
MODWOD 1: 30 Reps of each, 10#/8'-6#/8', 26/20 Russian Swing
MODWOD 2: 25 Reps of each, 10#/8'-6#/8', 20/15 Russian Swing
| 1st | 11:18 Rx | Annalee Fri, Mar 31, 2023 | | 2nd | 13:14 Rx | Debora Fri, Mar 31, 2023 | | 3rd | 15 Rx2 | Kaelin Fri, Mar 31, 2023 | | 1st | 12:45 Rx | Derek N Fri, Mar 31, 2023 | | 2nd | 14:47 Rx | Brien H Fri, Mar 31, 2023 | | 3rd | 12:08 Rx2 | Hayden P Fri, Mar 31, 2023 |
| Derek N | 12:45 Rx | | | Brien H | 14:47 Rx | | | Annalee | 11:18 Rx | | | Cherise | 10:03 Rx2 | | | Debora | 13:14 Rx | | | Sofia | 11:11 Rx3 | | | Kaelin | 15 Rx2 | 15 reps short of finishing | | Hayden P | 12:08 Rx2 | w/ 44lb KB |
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