WOD Blog
 | Thu, May 25 2023 |  |
| SHRED 5-25-23 | WARM UP 5-25-23 | METCON 5-25-23 | SKILL WORK 5-25-23 |
SHRED 5-25-23
(Time, Rx2, Rx3)
WARM UP
30 ON/15 OFF x 8
Plate to Overhead
Plate Overhead Press
Plate Row
Plate Rotation (switch halfway)
Plate Plank Walk Over
Horizontal Plate Press
Plate Bus Driver
Plate Tricep Extension
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Cat-Cow-10 reps
Upper Windmill-5 reps R/L
Thumbs Up-10 reps
Breaststrokes-10 reps
Puppy Dog-30 secs
Table Tops-5 reps
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COOLDOWN
Pliability OR-
Banded Lat Stretch-1 min R/L
Lateral Band Opener-1 min R/L
Puppy Dog-1 min
Banded Bully-1 min R/L
STRENGTH WORK
Alt EMOM x 6
1. Ring Row-10-12 reps
2. DB Bench Press-10-12 reps
*controlled reps
Into:
Alt EMOM x 6
1. Chin Over Bar Hold-accumulate 20-30 secs
2. Handstand Hold-accumulate 30 seconds
*Sub Ring Row Hold and Plank Hold as needed.
METCON:
FOR TIME:
Row-36/28 Calories
Into:
4 Rounds:
12 Pull Up
12 Dumbbell Push Press (pair)
12 Alt DB Snatch
12 Lateral Burpee Over DB
Into:
Row-36/28 calories
Goal: Sub 17, CAP 22 minutes.
Rx: 50/35 pair
Rx2: 40-45/25 pair, Sub Jumping CTB Pull Up
Rx3: 25/20 pair, Sub Bodybuilders, Sub Jumping Pull Up
MODWOD 1: 20/15 pair, Sub Bodybuilders, Sub Ring Rows, 28/22 calories
MODWOD 2: 15/12 pair, Sub Bodybuilder to Box, Sub Ring Rows, 3 rounds of middle portion, 28/22 Calories
| Vince | 19:04 Rx2 | 75# bar PP, 35# DB snatch, all else RX |
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WARM UP 5-25-23
(Check In)
20 ON/10 OFF x 8
Plate Ground to Overhead
Plate Overhead Press
Plate Rotation R
Plate Rotation L
Plate Row
Horizontal Plate Press
Plate Bus Driver
Plate Plank Walk Over
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Cat-Cow-10 reps
Upper Windmill-5 reps R/L
Swimmers-5 controlled reps
Side Plank w/ Hip Dip-10 reps R/L
Reverse Plank or Shoulders-30 secs
---
Supinated Hang-20 secs
Ring or Matador Support Hold-20 secs
---
COOLDOWN
Banded Lat Stretch-1 min R/L
Bande Bully-1 min R/L
Puppy Dog-1 min
Twisted Cross-1 min R/L
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METCON 5-25-23
(Reps, Rx+, Rx2, Rx3)
3 Rounds for MAX reps, 1 min each station:
Ski Calories
Push Up
Matador Leg Raise
Bodybuilder
Hang Powerclean
REST
Rx: 115/75
Rx2: 95/65, Sub Incline Push Up, Tuck Knees as needed on leg raise
Rx3: 75/55, Sub Incline Push Up, Tuck Knees as needed on leg raise
MODWOD 1: 65/45 or 20/15 DB pair, Sub Incline Push Up, Lying Toes to Bar
MODWOD 2: 45/35 or 15/12 DB pair, Sub Incline Push Up, Lying Push Up, Bodybuilder to Box
| 1st | 243 Rx | Leslie Thu, May 25, 2023 | | 2nd | 216 Rx | Debora Thu, May 25, 2023 | | 3rd | 269 Rx2 | Annalee Thu, May 25, 2023 | | 1st | 263 Rx | Colby Thu, May 25, 2023 | | 2nd | 200 Rx | Bj Thu, May 25, 2023 | | 3rd | 165 Rx3 | Keith C Thu, May 25, 2023 |
| Debora | 216 Rx | | | Annalee | 269 Rx2 | 75lb Hang PC (RX) | | Paul K | 158 Rx3 | 65#, pushup | | Leslie | 243 Rx | | | Colby | 263 Rx | | | Keith C | 165 Rx3 | | | Bj | 200 Rx | |
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SKILL WORK 5-25-23
(Weight)
15 Minutes
4-5 Sets:
A1. Strict Chin Up-4-8 reps
A2. Strict Ring Dip-4-8 reps
Looking to increase weight, reps, or difficulty from last week.
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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