WOD Blog
 | Mon, May 22 2023 |  |
 | Happy Birthday: Harrison A |
| SHRED 5-22-23 | WARM UP 5-22-23 | WEIGHTLIFTING 5-22-23 | METCON 5-22-23 |
SHRED 5-22-23
(Reps, Rx2, Rx3)
Jog-200 m
Heel Walk-20 m
Toe Walk-20 m
Walking Hip Rotation-20 m
Grapevines-20 m
High Knees-20 m
Butt Kickers-20 m
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Inchworm + Upward Dog-3 reps
Hip Rotation-20 reps R/L
Swimmers-5 controlled reps
Spiderman w/ Thoracic Rot-5 reps R/L
Downward Dog-30 secs
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Scap Pull-10 reps
Arch Hollow-10 reps
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COOLDOWN
Pliability OR
Puppy Dog-1 min R/L
Spiderman to Hammy-1 min R/L
Single Leg Forward Fold-1 min R/L
Downward Dog-1 min
METCON
12-2 min Rounds, 1 min REST between rounds:
200 m Run buy in each round:
AMRAP w/ time remaining
Rounds 1, 4, 7, 10
DB Up Down (bodybuilder + DB Deadlift)
Rounds 2, 5, 8, 11
Toes to Rings
Rounds 3, 6, 9, 12
Ski Calories
*Start on different stations as needed.
Rx: 50/35 pair
Rx2: 35/25 pair, Sub Ring Hanging Leg Raise as needed
Rx3: 25/20 pair, Sub 150 m Run, Sub KTC
MODWOD 1: Sub bodybuilder, Lying Toes to Bar, 150 m Run
MODWOD 2: Sub Bodybuilder to Box, Lying Toes to Bar, 80 m run or 300 m Bike,
| Vince | 152 Rx | | | Brien H | 207 Rx | |
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WARM UP 5-22-23
(Check In)
2x:
Plate Overhead Carry-40 m
Plate Row-10 reps
Plate Overhead Press-5 reps
Walking Lunge-20 m
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Inchworm + Upward Dog-3 reps
Hip Rotation-20 reps R/L
Alt Snow Angel-10 reps
Spiderman + Thor Rot-5 reps R/L
Praying Pose + Thor Rot-10 total reps
Hammy Stretch-30 secs
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Split Squat-5 reps R/L
Push OR Split Jerk-5 reps
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Review weightlifting form
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COOLDOWN
Couch Stretch-1 min R/L
Wall Pigeon-1 min R/L
Puppy Dog-1 min
Ring Chest Stretch-1 min
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WEIGHTLIFTING 5-22-23
(Weight)
Push OR Split Jerk
2-2-2-2-2-2-2
Building from 75-80%. If you're still working on split jerk foot work stay a bit lighter.
| 1st | 140 Rx | Leslie Mon, May 22, 2023 | | 2nd | 135 Rx | Saori Mon, May 22, 2023
Debora Mon, May 22, 2023 | | 3rd | 120 Rx | Annalee Mon, May 22, 2023 | | 1st | 235 Rx | Bj Mon, May 22, 2023 | | 2nd | 225 Rx | Diogo S Mon, May 22, 2023 | | 3rd | 185 Rx | Hayden P Mon, May 22, 2023
Scott B Mon, May 22, 2023 |
| Chuch | 135 Rx | 95-95-115-115-115-135-135 | | Justin R | 175 Rx | | | Debora | 135 Rx | | | Paul K | 155 push - 135 split Rx | | | Diogo S | 225 Rx | | | Marnae | 105 Rx | | | Nikki | 95 Rx | | | Annalee | 120 Rx | 65, 65, 95, 95, 115, 115, 120, 120,120,120 joints hurt. Focus on Form. | | Ale | 105 Rx | | | Scott B | 185 Rx | Failed 205 | | Leslie | 140 Rx | | | Sofia | 70 Rx | | | Hayden P | 185 Rx | * 115-125-135-145-155-165-185 did 1 rep @ 195 | | Bj | 235 Rx | | | Saori | 135 Rx | 140x1 | | Aryn | 60 Rx | |
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METCON 5-22-23
(Reps, Rx+, Rx2, Rx3)
10 min AMRAP:
5 Curtis P's*
5 Burpee Pull Up
Goal: 70+ reps (7+ rounds)
*1 Curtis P=
1 Powerclean
1 Front Rack Lunge R
1 Front Rack Lunge L
1 Push Press
Rx+: Sub Burpee Bar Muscle Up x 3 reps, 95/65
Rx: 95/65
Rx2: 75/55, Sub Burpee Jumping Pull Up
Rx3: 65/45, Sub Bodybuilder Jumping Pull Up
MODWOD 1: 45/35 or 20/15 DB pair, Sub 3 Bodybuilders + 5 Ring Rows
MODWOD 2: 15/12 DB pair, Sub 3 Bodybuilder to Box + 5 Ring Rows
| 1st | 54 Rx | Marnae Mon, May 22, 2023 | | 2nd | 53 Rx | Saori Mon, May 22, 2023 | | 3rd | 50 Rx | Leslie Mon, May 22, 2023 | | 1st | 50 Rx+ | Chuch Mon, May 22, 2023 | | 2nd | 55 Rx | Hayden P Mon, May 22, 2023 | | 3rd | 52 Rx | Colby Mon, May 22, 2023 |
| Justin R | 47 Rx2 | | | Chuch | 50 Rx+ | 5 Full Rounds - 95lbs + Bar Muscle Ups | | Debora | 45 Rx | | | Paul K | 40 - burpees Rx3 | | | Diogo S | 30 Rx | | | Marnae | 54 Rx | | | Nikki | 33 Rx2 | Did jumping pull ups with rx weight | | Ale | 43 Rx | | | Scott B | 27 Rx2 | | | Leslie | 50 Rx | | | Hayden P | 55 Rx | | | Sofia | 55 | 40# barbell, 5 jumping pull up burpees | | Colby | 52 Rx | | | Saori | 53 Rx | |
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