WOD Blog
 | Thu, May 11 2023 |  |
| SHRED 5-11-23 | WARM UP 5-11-23 | SKILL WORK 5-11-23 | METCON 5-11-23 |
SHRED 5-11-23
(Time, Rx2, Rx3)
WARM UP
Step Over-2 minutes
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Shoulders 6 Ways-5 reps
Light Rear Fly-15 reps
Cat-Cow-10 reps
Upper Windmill-5 reps R/L
Side Plank-20 secs R/L
Reverse Shoulders-30 secs
Downward Dog-30 secs
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Handstand Hold-20 secs
Scap Pull-10 reps
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COOLDOWN
Pliability OR
Puppy Dog-1 min
Reverse Shoulders-1 min
Wide Stance Downward Dog-1 min
Twisted Cross-1 min R/L
UPPER STRENGTH WORK
6 min AMRAP:
6 Strict Pull Up*
6 Push Ups or Dips*
REST 1 minute
6 min AMRAP:
12 Hammer Curls
12 Tricep Push Down
*Modify as needed with band assistance
METCON
17 min AMRAP:
1 Wall Walk
3 Burpee Box Over
5 Toes to Bar
7 Dumbbell Push Press (pair)
9 Double Dumbbell Row
Rx: 24''/20'', 50/35 pair
Rx2: 24''/20'' Step Overs Allowed, Sub Toes to Rings, 35/25 pair, Sub partial wall walk
Rx3: 20''/16'', Step Overs Allowed, Sub KTC, 25/20 pair, Sub 5 m forward bear crawl+5 m backward bear crawl
MODWOD 1: 20''/16'', Sub Bodybuilder Step Over, Lying Toes to Bar, 20/15 pair, Sub 5 m forward bear crawl+5 m backward bear crawl
MODWOD 2: Sub Bodybuilder to Box, Lying Toes to Bar, 15/12 pair, Sub 12 Incline Plank Shoulder Tap for wall walk
| Vince | 227 Rx2 | 75# bar all else RX |
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WARM UP 5-11-23
(Check In)
200 m Run (or 1 min shuttle run)
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Band Pull Apart-15 reps
Band Press (in front)-10 reps
Band Press (behind neck)-10 reps
Band Passthrough-10 reps
Band Int/Ext Rot-5 reps R/L
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Inchworm + Upward Dog-3 reps
Upper Windmill-5 reps R/L
Reverse Shoulder Stretch-30 secs
Downward Dog-30 secs
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Scap Pull-10 reps
Ring or Matador Support Hold-15 secs
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Explain skill work. Warm up HPC before metcon
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COOLDOWN
2x:
Banded Lat Stretch-1 min R/L
Twisted Cross-1 min R/L
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SKILL WORK 5-11-23
(Weight)
15 Minutes:
4-5 Sets:
A1. Ring Dip-5 reps
A2. Strict Chin Up-5 reps
REST 1-2 minutes
Add weight as tolerated.
DIP SCALING OPTIONS:
Negatives
Foot Assisted Ring Dips
Matador Dip
Band Assisted Matador Dip
Push Up
Band Assisted Push Up
Incline Push Up
CHIN UP SCALING OPTIONS:
Negatives
Foot Assisted
Band Assisted
Lat Pull Down (supinated)
Ring Rows
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METCON 5-11-23
(Time, Rx2, Rx3)
20 min AMRAP:
200 m Run
15 Toes to Bar
20 m Sled Push
15 Hang Powerclean
200 m run=20 reps
20 m sled push=20 reps, 10 m=10 reps
Rx: 95/65, 135/90 Sled
Rx2: Sub Hanging Leg Raise, 75/55, 90/70 Sled
Rx3: Sub KTC, 65/45, 90/70 Sled
MODWOD 1: Sub Lying Toes to Bar, 45/35 or 20/15 DB pair, 90/70 Sled, 150 m Run
MODWOD 2: Sub 10 Lying Toes to Bar, 15/12 DB pair, 70/50 Sled (10 m), 100 m Run
| 1st | 300 Rx | Ale Thu, May 11, 2023 | | 2nd | 315 Rx | Leslie Thu, May 11, 2023 | | 3rd | 383 Rx | Annalee Thu, May 11, 2023 | | 1st | 272 Rx | Colby Thu, May 11, 2023 | | 2nd | 315 Rx | Diogo S Thu, May 11, 2023 | | 3rd | 325 Rx | Derek N Thu, May 11, 2023 |
| Derek N | 325 Rx | | | Annalee | 383 Rx | *laying ttb rd2-6 (hands) | | Ale | 300 Rx | | | Colby | 272 Rx | 272 | | Keith C | 280 Rx3 | | | Diogo S | 315 Rx | | | Leslie | 315 Rx | | | Paul K | 350 Rx2 | 135# sled, 65# |
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