WOD Blog
 | Fri, Apr 14 2023 |  |
| WARM UP 4-14-23 | SHRED 4-14-23 | METCON 4-14-23 | WEIGHTLIFTING 4-14-23 |
WARM UP 4-14-23
(Check In)
30 ON/15 OFF x 2
Air Squat (PVC OHS round 2)
PVC Passthrough
Clean Grip Deadlift
Barbell Strict Press
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Inchworm + Upward Dog-3 reps
Cat-Cow-10 reps
Alternating Snow Angel-10 reps
Samson Stretch-30 secs R/L
Praying Pose-30 secs
Downward Dog-30 secs
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Pause Overhead Squat-5 reps
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COOLDOWN
Single Leg Saddle-1 min R/L
Single Leg Forward Fold-1 min R/L
Puppy Dog-1 min
Reverse Shoulders-1 min
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SHRED 4-14-23
(Time, Rx2, Rx3)
WARM UP
Shuttle Run-2 minutes
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30 ON/15 OFF x 2
Russian Swing
Goblet Squat
Fire Hydrants
Donkey kicks
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Samson Stretch-30 secs R/L
Glute Bridge-15 reps
Upward Dog-30 seconds
Praying Pose-30 secs
Downward Dog-30 secs
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COOLDOWN
Pliability OR
Single Leg Saddle-1 min R/L
Butterfly-1 min
Seated Forward Fold-1 min
Calf Stretch on Rig-1 min R/L
METCON
4 Rounds For Time:
Run-400 m
Russian Swing-30 reps
Goblet Squat-20 reps
V-Up-10 reps
Sled Push-10 m
REST 2 minutes between rounds
Sub 30 (including rest), CAP at 37 minutes.
Rx: 53/35, 135/90
Rx2: 35/26, Sub Lemon Squeeze, 135/90
Rx3: 26/20, Sub Lemon Squeeze, 90/70, 300 m Run
MODWOD 1: 20/15, Sub Air Squat, Sub Lemon Squeeze, 90/70, Sub 200 m Run
MODWoD 2: 20/15, Sub Air Squat, Sub Lying Toes to Bar, 70/50,
Sub:
100 m Run OR 400 m Bike Erg
20 Russian Swings
15 Air Squats
10 Lying Toes to Bar
10 m Sled Push
| Vince | 22:31 Rx2 | Bike 1000m per round instead of run. too cold |
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METCON 4-14-23
(Time, Rx+, Rx2, Rx3)
FOR TIME:
30 Wall Ball
10 Clean and Jerk
25 Wall Ball
8 Clean and Jerk
20 Wall Ball
6 Clean and Jerk
15 Wall Ball
4 Clean and Jerk
10 Wall Ball
2 Clean and Jerk
Goal: Sub 11, CAP 16.
Tip: Clean and Jerk should be moderately heavy today. Go in between levels as needed.
Rx+: 185/125, 20#/10'-14#/9'
Rx: 165/115, 20#/10'-14#/9'
Rx2: 125/85, 14#/10'-10#/9'
Rx3: 95/65, 14#/10'-10#/9' 25/20/15/10/5 Wall Ball
MODWOD 1: 45/35 OR 20/15 DB pair, 10#/8'-6#8', 25/20/15/10/5 Wall Ball
MODWOD 2: 25/15 OR 15/12 DB pair, 10#/8'-6#/8'. Sub Push Ball 25/20/15/10/5
| 1st | 12:42 Rx | Annalee Fri, Apr 14, 2023 | | 2nd | 15:30 Rx | Leslie Fri, Apr 14, 2023 | | 3rd | 15:52 Rx | Debora Fri, Apr 14, 2023 | | 1st | 13:57 Rx | Ethan C Fri, Apr 14, 2023 | | 2nd | 14:08 Rx | Colby Fri, Apr 14, 2023 | | 3rd | 15:18 Rx | Shane Fri, Apr 14, 2023 |
| Chuch | 15:09 Rx3 | 115lbs for C&J | | Debora | 15:52 Rx | | | Sara G | 12:39 Rx3 | 6lbs // 55lbs | | Annalee | 12:42 Rx | | | Diogo S | 16:00 Rx | -15 | | Kaelin | 11:42 Rx3 | | | Sofia | 11:57 | 45 lb barbell, 10 lb med ball | | Ethan C | 13:57 Rx | | | Hayden P | 12:39 Rx2 | 14/145 | | Kylan | 15:51 Rx2 | | | Colby | 14:08 Rx | 155 CJ | | Leslie | 15:30 Rx | | | Shane | 15:18 Rx | |
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WEIGHTLIFTING 4-14-23
(Weight)
20 Minutes
PAUSE OVERHEAD SQUAT
3-3-3-3-3, looking to start at 90% of where you ended last week and build as tolerated.
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 | 125 Rx | Annalee Fri, Apr 14, 2023 | | 2nd | 105 Rx | Debora Fri, Apr 14, 2023 | | 3rd | 100 Rx | Leslie Fri, Apr 14, 2023 | | 1st | 155 Rx | Hayden P Fri, Apr 14, 2023 | | 2nd | 145 Rx | Ethan C Fri, Apr 14, 2023 | | 3rd | 105 Rx | Shane Fri, Apr 14, 2023
Kylan Fri, Apr 14, 2023
Chuch Fri, Apr 14, 2023 |
| Chuch | 105 Rx | 65-65-95-95-105 | | Debora | 105 Rx | | | Sara G | 55 Rx | | | Annalee | 125 Rx | 65, 95, 100, 105, 110, 115, 120,125, | | Cherise | 95 Rx | | | Kaelin | 65 Rx | | | Sofia | 60 Rx | | | Ethan C | 145 Rx | | | Hayden P | 155 Rx | 115-125-135-145-155 | | Leslie | 100 Rx | | | Kylan | 105 Rx | | | Shane | 105 Rx | |
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