WOD Blog
 | Mon, Apr 10 2023 |  |
| SHRED 4-10-23 | WEIGHTLIFTING 4-10-23 | METCON 4-10-23 | WARM UP 4-10-23 |
SHRED 4-10-23
(Reps, Rx2, Rx3)
WARM UP:
30 ON/15 OFF
Step Up
Plate Squat
Plate Ground to Overhead
Plate Row
Plate Plank Walkover
Plate Rotation (switch halfway)
Step Up
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Hip Rotation-20 reps R/L
Thumbs Up-10 reps
Breaststrokes-10 reps
Spiderman + Thor Rot-5 reps R/L
Praying Pose-30 secs
Downward Dog-30 secs
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COOLDOWN
Pliability OR
1 min Single Leg Saddle each side
1 min Twisted Cross each side
1 min Single Leg Forward Fold each side
1 min Downward Dog
METCON
30 min AMRAP:
15/12 Calorie Row
15 Hand Release Push Ups
15 Air Squats
15 Sit Ups (no anchor)
15/12 Calorie Ski
15 Alt DB Hang Clean and Jerk (single)
15 Box Jumps
Goal: 4+ rounds
*Start on ski or row to share machines as needed.
Rx: 50/35, 24''/20''
Rx2: 35/25, 24''/20'', Step Ups Allowed, Sub Incline HR Push Up
Rx3: 25/20, 20''/16'', Step Ups Allowed, Sub Incline Push Up
MODWOD 1: 20/15, 20''/16'', Step Ups Allowed, Sub Incline Push Up, Anchored Sit Ups
MODWOD 2: 15/12, Plate Step Ups, Sub Incline Push Up, Assisted Sit Up, 12 reps of each, 12/9 on row
| 1st | 625 | Vince Mon, Apr 10, 2023 |
| Vince | 625 | 45# db, all else RX | | Brien H | Less than Vince😂 Rx | |
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WEIGHTLIFTING 4-10-23
(Weight)
20 Minutes:
5-8 Sets:
1 Pause Back Squat
3 Regular Tempo Back Squat
Building each set from 75-80% of best regular back squat (moderate/heavy load).
| 1st | 230 Rx | Annalee Mon, Apr 10, 2023 | | 2nd | 185 Rx | Cherise Mon, Apr 10, 2023 | | 3rd | 175 Rx | Leslie Mon, Apr 10, 2023 | | 1st | 335 Rx | Ethan C Mon, Apr 10, 2023 | | 2nd | 295 Rx | Shane Mon, Apr 10, 2023 | | 3rd | 275lbs Rx | Chuch Mon, Apr 10, 2023 |
| Chuch | 275lbs Rx | Last set 275lbs | | Justin R | 265 Rx | | | Debora | 170 Rx | | | Derek N | 235 Rx | | | Annalee | 230 Rx | 135, 185, 215, 220, 220, 225, 230, | | Aryn | 110 Rx | | | Scott B | 185 Rx | | | Leslie | 175 Rx | | | Sofia | 100 Rx | | | Cherise | 185 Rx | | | Hayden P | 210 Rx | 155-175-195-210-210 | | Diogo S | 235 Rx | | | Kylan | 205 Rx | | | Shane | 295 Rx | | | Ethan C | 335 Rx | |
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METCON 4-10-23
(Time, Rx+, Rx2, Rx3)
5 Rounds For Time:
200 m Run
15 kettlebell Taters
Goal: Sub 10, CAP 15 minutes.
Rx+: Sub 18 KB Taters, 53/35
Rx: 53/35
Rx2: 35/26
Rx3: 26/20 OR Sub 15 Russian Swings+10 Goblet Squat
MOWOD 1: 20/15, Sub 10 Russian Swing+10 Goblet Squat, 150 m Run
MODWOD 2: 20/15 Sub 15 Russian Swings, 100 m Run
| 1st | 9:24 Rx | Marnae Mon, Apr 10, 2023 | | 2nd | 9:46 Rx | Debora Mon, Apr 10, 2023 | | 3rd | 10:45 Rx | Annalee Mon, Apr 10, 2023 | | 1st | 9:27 Rx | Derek N Mon, Apr 10, 2023 | | 2nd | 9:56 Rx | Shane Mon, Apr 10, 2023 | | 3rd | 9:59 Rx | Brien H Mon, Apr 10, 2023 |
| Justin R | 13:20 Rx2 | | | Chuch | 11:29 Rx | | | Debora | 9:46 Rx | | | Derek N | 9:27 Rx | | | Annalee | 10:45 Rx | | | Aryn | 11:34 Rx3 | | | Scott B | 15:00 Rx2 | DNF | | Sofia | 9:42 Rx3 | | | Leslie | 11:54 Rx | | | Hayden P | 8:25 Rx2 | | | Diogo S | 12:15 Rx | | | Melinda | 10:11 Rx2 | | | Kylan | 10:23 Rx2 | | | Marnae | 9:24 Rx | | | Shane | 9:56 Rx | | | Ethan C | 11:45 Rx | | | Brien H | 9:59 Rx | |
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WARM UP 4-10-23
(Check In)
45 ON/15 OFF x 10 minutes
1. Jumping Jacks
2. Russian Swing
3. Goblet Squat
4. Hip Rotation (switch halfway)
5. 90-90 Hip Rotation
6. Spiderman to Hammy R
7. Spiderman to Hammy L
8. Alt Scorpion
9. Glute Bridges
10. Praying Pose to Hammy back and forth
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Back Squat-5 Regular Tempo+3 Pause Reps
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COOLDOWN
Couch Stretch- 1 min R/L
Wall Pigeon-1 min R/L
Saddle-1 min
Upward Dog-1 min
Downward Dog-1 min
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