WOD Blog
 | Mon, May 15 2023 |  |
| SHRED 5-15-23 | WARM UP 5-15-23 | WEIGHTLIFTING 5-15-23 | METCON 5-15-23 |
SHRED 5-15-23
(Reps, Rx2, Rx3)
WARM UP:
45 ON/15 OFF x 8 minutes
1. Box Step Up
2. Plate to Overhead
3. Inchworm + Upward Dog
4. Hip Rotation (switch halfway)
5. Alt Scorpion
6. Supine Leg Swings
7. Glute Bridges
8. Downward Dog
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Scap Pull-10 reps
Arch Hollow-10 reps
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COOL DOWN
Pliability OR
Seated Forward Fold-1 min
Twisted Cross-1 min each side
Downward Dog-1 min
CORE WORK:
Alt EMOM x 10:
1. Ring Plank Hold-30 secs
2. Banded Good Morning-15-20 reps (thick band)
Modify ring plank hold as needed to regular plank.
METCON
20 min AMRAP:
2-4-6-8-10-12 etc.
Calorie Bike
Russian Swing
Burpee
Box Jump
Toes to Bar
Goal: 300+ reps (Getting into 16's on Russian Swing)
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WARM UP 5-15-23
(Check In)
45 ON/15 OFF x 10 minutes
1. Air Squat
2. Strict Press
3. Inchworm + Upward Dog
4. Hip Rotation (switch halfway)
5. Cat-Cow
6. Upper Windmill (switch halfway)
7. Alt Snow Angels
8. Spiderman to Hammy R
9. Spiderman to Hammy L
10. Downward Dog Foot Tap
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Split Squat-5 reps each side
Push Jerk-3 reps
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Review form for push and split jerk
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COOLDOWN
Single Leg Saddle-1 min each side
Saddle-1 min
Puppy Dog-1 min
Standing Pec Stretch-1 min each side
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WEIGHTLIFTING 5-15-23
(Weight)
Push OR Split Jerk
3-3-3-3-3
Building from around 70% of max but focusing on form over load. Try to go heavier than last week but if you're still new to the split jerk dial in foot work. Form over load.
| 1st | 140 Rx | Annalee Mon, May 15, 2023 | | 2nd | 95 Rx | Ale Mon, May 15, 2023 | | 3rd | 65 Rx | Sofia Mon, May 15, 2023 | | 1st | 195 Rx | Diogo S Mon, May 15, 2023 | | 2nd | 165 Rx | Alfonso Mon, May 15, 2023 | | 3rd | 155 Rx | Derek N Mon, May 15, 2023 |
| Chuch | 115 Rx | 95-95-105-115-115 | | Justin R | 145 Rx | | | Diogo S | 195 Rx | | | Derek N | 155 Rx | | | Paul K | 115 - Push, 85 - Split Rx | | | Annalee | 140 Rx | 65, 95, 115, 125, 130, 135, 140, 140 | | Sofia | 65 Rx | Split jerk | | Hayden P | 145 Rx | * 115-115-125-135-145 | | Colby | 130 Rx | | | Alfonso | 165 Rx | | | Ale | 95 Rx | |
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METCON 5-15-23
(Time, Rx2, Rx3)
For Time:
21 Thrusters
21 Toes to Bar
400 m Run
15 Thrusters
15 Toes to Bar
300 m Run
9 Thrusters
9 Toes to Bar
200 m Run
Goal: Sub 11, CAP 16 minutes.
Rx: 95/65
Rx2: 75/55, Sub Hanging Leg Raise
Rx3: 65/45, Sub KTC
MODWOD 1: 45/35 or 20/15 DB pair, Sub Lying Toes to Bar, Sub 300/200/150 m Run
MODWOD 2: 15/12 DB pair, Sub Lying Toes to Bar, Sub 15/12/9 rep scheme, 200/150/100 m Run
| 1st | 11:25 Rx2 | Annalee Mon, May 15, 2023 | | 2nd | 12:02 Rx2 | Ale Mon, May 15, 2023 | | 3rd | 9:36 | Sofia Mon, May 15, 2023 | | 1st | 10:58 Rx | Chuch Mon, May 15, 2023 | | 2nd | 11:45 Rx | Colby Mon, May 15, 2023 | | 3rd | 11:51 Rx | Hayden P Mon, May 15, 2023 |
| Chuch | 10:58 Rx | | | Justin R | 13:39 Rx2 | | | Diogo S | 13:00 Rx | | | Derek N | 12:11 Rx | | | Paul K | 11:40 Rx3 | Leg raise | | Annalee | 11:25 Rx2 | *65lb thrusters | | Sofia | 9:36 | 30# barbell, hanging leg raises, regular distances | | Hayden P | 11:51 Rx | | | Keith C | 11:20 | Modwod1 | | Colby | 11:45 Rx | | | Alfonso | 9:44 Rx2 | | | Ale | 12:02 Rx2 | | | Scott B | 16:00 | Mod |
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