WOD Blog
 | Tue, Apr 11 2023 |  |
| SHRED 4-11-23 | WARM UP 4-11-23 | SKILL WORK 4-11-23 | METCON 4-11-23 |
SHRED 4-11-23
(Time, Rx2, Rx3)
WARM UP:
Shuttle 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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Band Good Morning (thick)-20 reps
Plank Shoulder Tap-10 reps
Cat-Cow-10 reps
Swimmers-5 controlled reps
Alt Scorpion-10 reps
Supine Twist-20 secs R/L
Glute Bridge-10 reps
Downward Dog-30 secs
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Scap Pull-10 reps
Arch Hollow-10 reps
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COOLDOWN
Pliability OR
1 min Single Leg Forward Fold each side
1 min Forward Fold
1 min Puppy Dog
1 min Downward Dog
METCON
Every 5 minutes x 5 sets
200 m Run
21 Dumbbell Deadlift
15 Burpee Toes to Bar
Goal: AGGRESSIVE pace each set maintaining close to the same time you hit on set 1. REST w/ time remaining.
SCORE=total working time
Rx: 50/35 pair
Rx2: 35/25 pair, Sub Burpee + Hanging Leg Raise
Rx3: 25/20 pair, Sub Bodybuilder + KTC
MODWOD 1: 20/15 pair, Sub Bodybuilder + KTC, 150 m Run, 15 DB Deadlift, 9 Bodybuilder+KTC
MODWOD 2: 15/12 Pair, Sub Bodybuilder to Box, 100 m Run, 15 DB Deadlift, 9 Bodybuilder to Box
| Vince | 17:43 Rx | | | Annalee | 22:55 Rx | Rd 3-5 switched to hang leg raise |
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WARM UP 4-11-23
(Check In)
2x:
20 Plate Tap
10 Plate Overhead Press
10 Plate Row
10 Plate Rotation (5 R/L)
10 Horizontal Plate Press
10 Plate Bus Driver (5 R/L)
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Inchworm + Upward Dog-3 reps
Upper Windmill-5 reps R/L
Swimmers-5 controlled reps
Puppy Dog-30 secs
Reverse Shoulders-30 secs
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Scap Pull-10 reps
Arch Hollow-10 reps
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COOL DOWN
2x:
Banded Lat Stretch-1 min R/L
Banded Lateral Opener-1 min R/L
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SKILL WORK 4-11-23
(Reps)
12 Minutes:
Kipping/Gymnastics Practice:
Options:
Gymnastics Kip
Butterfly Kip
Kipping Ring Dip
**Try to build or practice what you were working on last week!
If you are already proficient at all of these styles sub:
Ring Muscle Up Practice OR Drills
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METCON 4-11-23
(Reps, Rx2, Rx3)
3 Rounds for MAX reps/1 min each station:
Ski Calories
Burpees
Strict Pull Up
STO or HSPU
Dumbbell Hang Powerclean
REST
Goal: 180+ reps
Tip: If you have HSPU, choose those for today! **Please DO NOT drop the DB's!
Rx: 50/35 pair, 115/75
Rx2: 35/25 pair, 95/65, Sub Band Assisted Strict Pull Up OR Jump to Strict Pull Up
Rx3: 25/20 pair, 65/45, Sub Band Assisted Strict Pull Up OR Ring Row
MODWOD 1: 20/15 pair, 45/35 OR 20/15 pair, Sub Ring Row, Bodybuilders
MODWOD 2: 15/12 pair, 25/15 OR 15/12 pair, Sub Ring Rows, Bodybuilder to Box
| 1st | 184 Rx | Kirklin Tue, Apr 11, 2023 | | 2nd | 152 Rx | Debora Tue, Apr 11, 2023 | | 3rd | 203 Rx2 | Audrey H Tue, Apr 11, 2023 | | 1st | 191 Rx | Ethan C Tue, Apr 11, 2023 | | 2nd | 159 Rx | Colby Tue, Apr 11, 2023 | | 3rd | 156 Rx | Derek N Tue, Apr 11, 2023 |
| Debora | 152 Rx | | | Derek N | 156 Rx | | | Ale | 165 Rx2 | | | Audrey H | 203 Rx2 | | | Colby | 159 Rx | STO instead of HSPU | | Ethan C | 191 Rx | | | Kirklin | 184 Rx | |
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