WOD Blog
 | Thu, Jun 1 2023 |  |
| SHRED 6-1-23 | WARM UP 6-1-23 | SKILL WORK 6-1-23 | METCON 6-1-23 |
SHRED 6-1-23
(Reps, Rx+, Rx2, Rx3)
WARM UP:
30 ON/15 OFF
1. Plate Ground to Overhead
2. Plate Overhead Press
3. Plate Squat
4. Plate Row
5. Plate Rotation (switch halfway)
6. Horizontal Plate Press
7. Plate Tricep Extension
8. Plate Plank Walkover
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Inchworm + Upward Dog-3 reps
Swimmers-5 reps
Samson Stretch-30 secs R/L
Praying Pose to Hammy-30 secs each
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COOLDOWN
Pliability
METCON
8 min AMRAP:
2-4-6-8-10-12-14 etc.
Wall Ball
Alt DB Snatch
REST 1 minute
8 min AMRAP:
6 Burpee Over Rower (lateral)
12/9 Row Calories
REST 1 minute
8 min AMRAP
40 m Farmers Carry (pair)*
10/7 Ski Calories
*20 m=5 reps, 40 m=10 reps
Rx: 20#/10'-14#/9', 50-53/35
Rx2: 14#/10'-10#/9', 40-45/25-26
Rx3: 14#/10'-10#/9', 25/20 DB Snatch, 35/25-26 Farmers Carry
MODWOD 1: 10#/8'-6#/8', 20/15 DB Snatch, 25-26/20 Farmers Carry
MODWOD 2: 10#/8'-6#/8', 15/12 DB Snatch, 20/15 Farmers Carry
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WARM UP 6-1-23
(Check In)
30 ON/15 OFF
1. Plate Ground to Overhead
2. Plate Overhead Press
3. Plate Rotation (switch halfway)
4. Plate Row
5. Horizontal Plate Press
6. Plate Bus Driver
7. Plate Tricep Extension
8. Plate Plank Walkover
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Upper Windmill-5 reps R/L
Thumbs Up-10 reps
Breaststrokes-10 reps
Side Plank off Hand-20 secs R/L
Reverse Plank-20 secs
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Supinated Hang-20 secs
Ring Support Hold-20 secs
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COOLDOWN
Banded Lat Stretch-1 min R/L
Ring Chest Stretch-1 min
Puppy Dog-1 min
Reverse Shoulders-1 min
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SKILL WORK 6-1-23
(Reps)
15 Minutes
4-5 Sets:
A1. Strict Chin Up-2-4 reps
A2. Strict Ring Dip-2-4 reps
Looking to increase weight 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
| Chuch | 70 / 35 Rx | Last set of chin-ups with 70lbs / Last set of dips with 35lbs | | Paul K | 5 & 5 Rx | 5 sets of 4 chinups. Practice ring negatives | | Marnae | 4 reps, 10#, 2sets Rx | |
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METCON 6-1-23
(Reps, Rx+, Rx2, Rx3)
8 min AMRAP:
100 m Burden Run (single DB)
10 Dumbbell Hang Powerclean (pair)
10 Burpees
REST 2 minutes
8 min AMRAP:
250/200 m Ski
10 Pendlay Row
10 STO
*Rower can be used with ski if class size needs. Start on opposite triplets as needed!
Rx: 50/35 pair, 115/75 Barbell
Rx2: 35/25 pair, 95/65 Barbell
Rx3: 25/20 pair, 75/55 Barbell
MODWOD 1: No weight on run, 20/15 pair, Sub Bodybuilders 45/35 or 20/15 DB pair
MODWOD 2: No weight on run, 15/12 pair, Sub Bodybuilder to Box, 15/12 DB pair, Sub Double DB Row
| 1st | 218 Rx | Molly R Thu, Jun 1, 2023 | | 2nd | 200 Rx | Marnae Thu, Jun 1, 2023 | | 3rd | 95 Rx | Ale Thu, Jun 1, 2023 | | 1st | 168 Rx | Chuch Thu, Jun 1, 2023 | | 2nd | 150 Rx2 | Paul K Thu, Jun 1, 2023 |
| Chuch | 168 Rx | 5 Full Rounds + 18 reps (8 on run / 10 on ski) | | Paul K | 150 Rx2 | 115#, rower | | Molly R | 218 Rx | Round 1: 110 Round 2: 108 | | Ale | 95 Rx | | | Marnae | 200 Rx | |
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