WOD Blog
 | Fri, Apr 7 2023 |  |
| SHRED 4-7-23 | WARM UP 4-7-23 | WEIGHTLIFTING 4-7-23 | METCON 4-7-23 |
SHRED 4-7-23
(Time, Rx2, Rx3)
WARM UP:
30 ON/15 OFF x 10
Plate Tap
Plate Ground to Overhead
Plate Press
Plate Row
Plate Plank Walk Over
Plate Rotation (switch halfway)
Plate Horizontal Press
Plate Bus Driver
Plate Tricep Extension
Swimmers
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Scap Pull-10 reps
Strict OR Jump to Strict Pull Up-3 reps
Arch Hollow-10 reps
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COOLDOWN
Pliability OR:
1 min Band Lat Stretch R/L
1 min Lateral Band Opener R/L
1 min Puppy Dog
1 min Reverse Shoulders
In teams of 2, complete the following chipper I go, you go style:
80 Pull Ups
80 Push Ups
80 V-Ups
80 Dumbbell Hang Powerclean
80 Dumbbell Push Press
80 Calorie Ski*
*60 calories for all female teams
Goal: Sub 20, CAP 27 minutes.
Rx: 50/35 pair
Rx2: Sub Jumping CTB Pull Up, 40-45/25 pair, Sub Incline Push Ups, Sub Lemon Squeeze
Rx3: Sub Jumping Pull Up, 25/20 pair, Sub Incline Push Ups, Sub Lemon Squeeze
MODWOD 1: Sub Ring Row, 20/15 pair, Sub Incline Push Ups, Sub Lying Toes to Bar
MODWOD 2: Sub Ring Rows, 15/12 Pair, Sub Incline Push Ups, Sub Lying knees to Chest
| Vince | 19:10 | 35# db all else rx. Partner with Aaron | | Cherise | 20:08 Rx2 | |
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WARM UP 4-7-23
(Check In)
Shuttle Run-1 min
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2x:
Plate Overhead Carry-40 m
Plate Squat-10 reps
PVC Passthrough-10 reps
Thumbs Up-5 reps
Breaststrokes-5 reps
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Grab an Ab Mat
30 ON/15 OFF x 2:
Couch Stretch R
Half Kneeling Thoracic Opener R
Couch Stretch L
Half Kneeling Thoracic Opener L
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Overhead Squat-5 reps
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COOLDOWN
Samson Stretch-30 secs R/L
Ring Chest Opener-1 min
Calf Smash-1-2 minutes per side
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WEIGHTLIFTING 4-7-23
(Weight)
Pause Overhead Squat
5-5-5-5-5
Looking to build up heavier than last week as form allows. We are still looking for a pause in the bottom to work on stability and positions!
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 | Debora Fri, Apr 7, 2023 | | 2nd | 90 Rx | Cherise Fri, Apr 7, 2023 | | 3rd | 50 Rx | Sofia Fri, Apr 7, 2023 | | 1st | 115 Rx | Diogo S Fri, Apr 7, 2023 | | 2nd | 105 Rx | Hayden P Fri, Apr 7, 2023 | | 3rd | 95 Rx | Justin R Fri, Apr 7, 2023 |
| Justin R | 95 Rx | | | Debora | 95 Rx | | | Scott B | 75 Rx | | | Sofia | 50 Rx | | | Diogo S | 115 Rx | | | Cherise | 90 Rx | | | Hayden P | 105 Rx | 65–70-85-95-105 | | Kylan | 90 Rx | |
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METCON 4-7-23
(Reps, Rx+, Rx2, Rx3)
8 min AMRAP:
2-4-6-8-10-12-14 etc.
Cluster
*100 m Run between sets
*100 m=10 reps, inside or outside allowed
Rx+: 135/95
Rx: 115/75
Rx2: 95/65
Rx3: 65/45 or 25/20 DB pair
MODWOD 1: 45/35 or 20/15 DB pair
MODWOD 2: Sub Clean and Jerk 45/35 or 15/12 DB pair, Sub 80 m Run
| 1st | 80 Rx | Debora Fri, Apr 7, 2023 | | 2nd | 60 Rx | Cherise Fri, Apr 7, 2023 | | 3rd | 86 | Sofia Fri, Apr 7, 2023 | | 1st | 88 Rx | Hayden P Fri, Apr 7, 2023 | | 2nd | 63 Rx | Diogo S Fri, Apr 7, 2023 | | 3rd | 72 Rx2 | Kylan Fri, Apr 7, 2023 |
| Justin R | 65 Rx2 | | | Debora | 80 Rx | | | Daylen | 62 Rx3 | | | Scott B | 32 Rx3 | | | Sofia | 86 | 35 lb barbell | | Diogo S | 63 Rx | | | Cherise | 60 Rx | | | Hayden P | 88 Rx | | | Kylan | 72 Rx2 | |
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