WOD Blog
 | Fri, Apr 21 2023 |  |
| WARM UP 4-22-23 | SHRED 4-21-23 | WEIGHTLIFTING 4-21-23 | METCON 4-21-23 |
WARM UP 4-22-23
(Check In)
2x:
Plate Overhead Carry-40 m
Plate Ground to Overhead-10 reps
Plate Squat-5 reps
Plate Rotation (5 reps R/L)
BW Lunge-10 reps
PVC Passthrough-10 reps
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Inchworm + Upward Dog-3 reps
Swimmers-5 controlled reps
Samson Stretch-30 secs R/L
Praying Pose to Hammy-30 seconds flossing back and forth
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Overhead Squat-5 reps
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COOL DOWN
2x:
Pigeon Pose-1 min each side
Puppy Dog-1 min
Saddle-1 min
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SHRED 4-21-23
(Reps, Rx2, Rx3)
WARM UP:
Shuttle Run-2 minutes
Walking Lunge-20 m
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30 ON/15 OFF x 2:
Russian Swing
Hip Rotation (switch halfway)
Samson Stretch R
Samson Stretch L
Glute Bridge
Downward Dog
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COOLDOWN
Pliability OR:
Couch Stretch-1 min R/L
Saddle-1 min
Wall Pigeon Pose-1 min R/L
Seated Forward Fold-1 min
Downward Dog-1 min
STRENGTH WORK:
15 minutes continuous movement (for quality)
Quad Dominant Front Foot Elevated Split Squat-8 reps each side
Banded Russian Swing-12 reps
Matador Leg Raise-12 reps
METCON:
18 min AMRAP:
18 Jump Lunges
100 m Run (inside or outside)
15 Sit Ups (no anchor)
100 m Run
12 Kettlebell Deadlift (pair)
100 m Run
Rx: 53/35 pair
Rx2: 35/26 pair
Rx3: 26/20 pair (use DB's as needed), Sub regular lunges as needed
MODWOD 1: 20/15 DB pair, Anchored Sit Ups, Sub 12 Reverse Lunges
MODWOD 2: 15/12 DB pair, Assisted Sit Ups, Sub Step Ups, 12/10/8 rep scheme, 80 m Runs OR 200 m Bike Erg
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WEIGHTLIFTING 4-21-23
(Weight)
Pause Overhead Squat
3-3-3-3-3
Building up from 85% of last week looking to hit 1-3 sets heavier than last week!
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 21, 2023 | | 2nd | 110 Rx | Debora Fri, Apr 21, 2023 | | 3rd | 75 Rx | Kaelin Fri, Apr 21, 2023 | | 1st | 175 Rx | Hayden P Fri, Apr 21, 2023 | | 2nd | 155 Rx | Diogo S Fri, Apr 21, 2023 | | 3rd | 145 Rx | Colby Fri, Apr 21, 2023
Ethan C Fri, Apr 21, 2023 |
| Justin R | 125lbs Rx | | | Chuch | 95lbs Rx | 3 Set of OHS - Rest of the time did T-Spine and Ankle Mobility work | | Derek N | 115 Rx | | | Debora | 110 Rx | | | Annalee | 125 Rx | 65,95,105, 110, 115, 120, 125, | | Diogo S | 155 Rx | | | Sofia | 65 Rx | | | Ethan C | 145 Rx | | | Colby | 145 Rx | | | Hayden P | 175 Rx | 95-135-145-160-175 | | Kylan | 120 Rx | | | Kaelin | 75 Rx | |
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METCON 4-21-23
(Time, Rx+, Rx2, Rx3)
8 Rounds For Time:
10 Overhead Plate Lunges
10 Pull Ups
Goal: Sub 11, CAP 15.
Rx+: 45/35 plate
Rx: 35/25 plate
Rx2: 25/15 Plate, Sub Ring Rows
Rx3: 15/10 Plate, Sub Ring Rows
MODWOD 1: BW Lunges, Sub Ring Rows
MODWOD 2: Sub Step Ups OR 8 Reverse Lunges, Ring Rows
| 1st | 9:21 Rx | Debora Fri, Apr 21, 2023 | | 2nd | 12:49 Rx | Leslie Fri, Apr 21, 2023 | | 3rd | 15 Rx2 | Kaelin Fri, Apr 21, 2023 | | 1st | 7:18 Rx+ | Grant H Fri, Apr 21, 2023 | | 2nd | 8:04 Rx+ | Derek N Fri, Apr 21, 2023 | | 3rd | 10:31 Rx+ | Diogo S Fri, Apr 21, 2023 |
| Justin R | 9:25 Rx | 35lbs plate, Ring rows | | Chuch | 9:54 Rx | 35lb Plate with Pull-ups | | Derek N | 8:04 Rx+ | | | Brien H | 10:37 Rx | | | Debora | 9:21 Rx | | | Grant H | 7:18 Rx+ | | | Diogo S | 10:31 Rx+ | | | Annalee | 8:17 Rx2 | 25lb plate | | Sofia | 8:15 Rx2 | 25 lb plate | | Ethan C | 8:13 Rx | | | Colby | 10:52 Rx | | | Hayden P | 9:23 Rx | | | Kylan | 10:50 Rx2 | 35 plate | | Kaelin | 15 Rx2 | | | Leslie | 12:49 Rx | | | Ale | 8:15 Rx2 | |
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