WOD Blog
 | Mon, Apr 24 2023 |  |
| SHRED 4-24-23 | WARM UP 4-24-23 | WEIGHTLIFTING 4-24-23 | METCON 4-24-23 |
SHRED 4-24-23
(Time, Rx+, Rx2, Rx3)
WARM UP:
45 ON/15 OFF:
1. Row Calories
2. Plate Ground to Overhead
3. Plate Rotation (switch halfway)
4. Plate Row w/ Pause
5. Inchworm + Upward Dog
6. Cat-Cow
7. Quadruped Thor Opener (switch halfway)
8. Standing YTW's
9. Alt Scorpion
10. Downward Dog
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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
Twisted Cross-1 min R/L
Puppy Dog-1 min
Reverse Shoulders-1 min
Post Up Lat Stretch-1 min
METCON
FOR TOTAL TIME:
21-15-12-9:
Calorie Ski
Dumbbell Bench Press
Double Dumbbell Snatch
Into:
21-15-12-9:
Calorie Row
Burpee Over Rower (lateral)
Pull Ups
**Women do 16-12-9-7 calories
Goal: Sub 27, CAP 33 minutes.
Rx+: 50/35 pair
Rx: 35/25 pair
Rx2: 25/20 pair, Sub Ring Rows
Rx3: 20/15 pair, Sub Ring Rows, Regular Burpees
MODWOD 1: 15/12 pair, Sub Ring Rows, Bodybuilders
MODWOD 2: 12/10 pair, Sub Ring Rows, Bodybuilder to Box, 21-15-9 rep scheme
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WARM UP 4-24-23
(Check In)
30 ON/15 OFF x 2:
Jump Rope
Air Squat
90-90 Hip Rotation
Hip Rotation (switch halfway)
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Frog Pose-30 secs R/L
Spiderman to Hammy-30 secs R/L
Pigeon Pose-30 secs R/L
Hip Bridge Hold-30 secs
Praying Pose-30 secs
Downward Dog-30 secs
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Back Squat-10 reps
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COOLDOWN
Couch Stretch-1 min R/L
Wall Pigeon-1 min R/L
Saddle Pose-1 min
Seated Forward Fold-1 min
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WEIGHTLIFTING 4-24-23
(Weight)
25 Minutes
Back Squat
Work up to a single.
Make even, non-fatiguing jumps in warm up sets. If you're going for a new PR, don't repeat your old max. Go 90% then 101-105%. If you haven't been there this cycle work up to a moderately heavy single for the day.
| 1st | 265 Rx | Annalee Mon, Apr 24, 2023 | | 2nd | 205 Rx | Cherise Mon, Apr 24, 2023 | | 3rd | 200 (no PR attempt, just went for a heavy single today) Rx | Leslie Mon, Apr 24, 2023 | | 1st | 400 Rx | Colby Mon, Apr 24, 2023 | | 2nd | 335 Rx | Shane Mon, Apr 24, 2023 | | 3rd | 305 Rx | Derek N Mon, Apr 24, 2023 |
| Kaelin | 195 Rx | | | Sofia | 117 Rx | | | Annalee | 265 Rx | 135, 165, 195, 220, 250, 265, 288-fail | | Derek N | 305 Rx | | | Cherise | 205 Rx | | | Aryn | 135 Rx | | | Colby | 400 Rx | | | Hayden P | 255 Rx | | | Shane | 335 Rx | | | Leslie | 200 (no PR attempt, just went for a heavy single today) Rx | | | Alfonso | 225 Rx | Front squad | | Ale | 115 Rx | |
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METCON 4-24-23
(Reps, Rx2, Rx3)
8 min AMRAP:
24 Air Squats
48 Double Unders
Goal: 360+ reps (5+ rounds)
Rx: As written
Rx2: Sub 24 Lateral Hops Over Barbell height
Rx3: Sub Singles
MODWOD 1: Sub Singles or Plate Taps
MODWOD 2: Sub 18 Air Squats, 36 Plate Taps
| 1st | 354 Rx | Annalee Mon, Apr 24, 2023 | | 2nd | 321 Rx | Sofia Mon, Apr 24, 2023 | | 3rd | 296 Rx | Leslie Mon, Apr 24, 2023
Cherise Mon, Apr 24, 2023 | | 1st | 396 Rx | Derek N Mon, Apr 24, 2023 | | 2nd | 324 Rx2 | Hayden P Mon, Apr 24, 2023 | | 3rd | 510 Rx3 | Colby Mon, Apr 24, 2023 |
| Kaelin | 360 Rx3 | | | Sofia | 321 Rx | | | Annalee | 354 Rx | | | Derek N | 396 Rx | | | Cherise | 296 Rx | | | Aryn | 366 Rx3 | | | Colby | 510 Rx3 | Single Unders | | Hayden P | 324 Rx2 | 25 double understand & 12 lateral bar jumps | | Leslie | 296 Rx | | | Ale | 260 Rx | |
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