WOD Blog
 | Fri, May 19 2023 |  |
| SHRED 5-19-23 | WARM UP 5-19-23 | METCON 5-19-23 | WEIGHTLIFTING 5-19-23 |
SHRED 5-19-23
(Time, Rx2, Rx3)
WARM UP:
Run-200 m OR Shuttle Run-1 min
Straight Leg Kick-20 m
Heel Walk-20 m
Toe Walk-20 m
Grapevines-20 m R/L
High Knees-20 m
Butt Kickers-20 m
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Inchworm + Upward Dog-3 reps
Fire Hydrant-10 reps R/L
Donkey Kick-10 reps R/L
Spiderman w/ Thoracic Rot-5 reps R/L
Downward Dog-30 secs
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COOLDOWN
Pliability OR
Spiderman to Hammy-1 min R/L
Upward Dog-1 min
Seated Straddle-1 min
Downward Dog-1 min
METCON
FOR TOTAL TIME:
5 Rounds:
10/7 Calorie Ski
10 Med Ball Sit Up
100 m Run
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200 m Farmers Carry
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5 Rounds:
10/7 Calorie Row
10 Matador Leg Raise
100 m Run
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200 m Farmers Carry
Goal: Sub 23, CAP 29 minutes.
Rx: 20#/14#, 50-53/35 pair
Rx2: 14#/10#, 35/25-26 pair, tuck knees on leg raise as needed
Rx3: 10#/6#, 25/20 pair, tuck knees on leg raise as needed
MODWOD 1: No weight on sit ups, 20/15 pair, Sub Lying Toes to Bar for leg Raise, 150 m Farmers Carry
MODWOD 2: Assisted Sit Ups, 15/2 pair, Sub Lying Toes to bar, 100 m Farmers Carry, 4 rounds of triplets
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WARM UP 5-19-23
(Check In)
Shuttle Run-2 minutes
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30 ON/15 OFF x 2
Plate Overhead Press
Plate Ground to Overhead
Plate Squat
PVC Passthrough
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Hip Rotation-20 reps R/L
YTW's-10 reps each
Spiderman w/ Thoracic Rot-5 reps R/L
Praying Pose-30 secs
Downward Dog-30 secs
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Power Position Snatch-3 reps
Hang Snatch (above knee)-3 reps
Snatch mid shin (ground)-3 reps
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Review snatch technique
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COOLDOWN
Puppy Dog-1 min
Single Leg Saddle-1 min R/L
Downward Dog-1 min
Saddle-1 min
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METCON 5-19-23
(Time, Rx+, Rx2, Rx3)
3 Rounds For Time:
30 Wall Ball
30/25 Calorie Row or Ski
Goal: Sub 12, CAP 15 minutes.
Rx+: Sub Sub 40 reps of each, 40/30 calories, 20#/10'-14#/9'
Rx: 20#/10'-14#/9'
Rx2: 14#/10'-10#/9'
Rx3: 14#/10'-10#9', Sub 25 Wall Ball
MODWOD 1: 10#/8'-6#/8', Sub 25 reps of each 25/20 calories
MODWOD 2: 10#/8'-6#/8', Sub 20 reps of each, 20/15 calories
| 1st | 10:22 Rx | Annalee Fri, May 19, 2023 | | 2nd | 10:40 Rx | Kirklin Fri, May 19, 2023 | | 3rd | 14:30 Rx | Ale Fri, May 19, 2023 | | 1st | 9:52 Rx | Hayden P Fri, May 19, 2023 | | 2nd | 9:58 Rx | Colby Fri, May 19, 2023 | | 3rd | 10:04 Rx | Shane Fri, May 19, 2023 |
| Hayden P | 9:52 Rx | | | Diogo S | 11:37 Rx | | | Shane | 10:04 Rx | | | Kirklin | 10:40 Rx | | | Paul K | 12:50 Rx | | | Annalee | 10:22 Rx | | | Sofia | 12:06 Rx2 | | | Ale | 14:30 Rx | | | Colby | 9:58 Rx | | | Jake Ha | 13:00 Rx2 | |
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WEIGHTLIFTING 5-19-23
(Weight)
Three Position Snatch (power or squat)
Position 1: Power
Position 2: Hang
Position 3: Floor
5-8 Sets building from 55-60% of max but prioritize form over load.
| 1st | 95 Rx | Debora Fri, May 19, 2023 | | 2nd | 80 Rx | Annalee Fri, May 19, 2023 | | 3rd | 55 Rx | Ale Fri, May 19, 2023 | | 1st | 155 Rx | Diogo S Fri, May 19, 2023 | | 2nd | 135 Rx | Colby Fri, May 19, 2023 | | 3rd | 125 Rx | Derek N Fri, May 19, 2023 |
| Hayden P | 115 Rx | * 75-75-85-85-95-95-105-115 (Focus: extend hips, squeeze butt, then pull/rip up and under | | Diogo S | 155 Rx | | | Shane | 105 Rx | | | Annalee | 80 Rx | 65, 65, 65, 65, 75, 75,75,75, 80, 80,80 FORM! 😤 | | Derek N | 125 Rx | | | Sofia | 45 Rx | Focused on working my form | | Ale | 55 Rx | | | Colby | 135 Rx | | | Debora | 95 Rx | | | Paul K | 65-75 Rx | |
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