WOD Blog
 | Fri, Jun 2 2023 |  |
| SHRED 6-2-23 | WARM UP 6-2-23 | METCON 6-2-23 | WEIGHTLIFTING 6-2-23 |
SHRED 6-2-23
(Time, Rx+, Rx2, Rx3)
WARM UP:
200 m Jog or 1 min Shuttle Run
Straight Leg Kick-20 m
Toe Walk-20 m
Heel Walk-20 m
Grapevines-20 m each way
High Knees-20 m
Butt Kickers-20 m
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45 ON/15 OFF:
1. Box Step Over
2. Inchworm + Upward Dog
3. Thumbs Up/Breaststrokes
4. Alt Scorpion
5. Hip Bridge March
6. Downward Dog
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Scap Pull-10 reps
Arch Hollow-10 reps
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COOLDOWN
Pliability OR
Puppy Dog-1 min
Seated Forward Fold- 1min
Downward Dog-1 min
Butterfly-1 min
3 Rounds
400 m Run
12 D-Ball Over Shoulder
12 Box Overs
Into:
3 Rounds
1000/900 m C2 Bike
12 Toes to Bar
12 Dumbbell Up Down (Bodybuilder+deadlift)
Goal: Sub 23, CAP 28 minutes.
Rx: 75/50, 24''/20'', 50/35 pair
Rx2: 50/35, 24''/20'' Step Ups Allowed, Sub Hanging Leg Raise
Rx3: 50/35, 20''/16'', Step Ups Allowed, Sub KTC
MODWOD 1: 35/20, 20''/16'', Step Ups allowed, Sub Lying Toes to Bar, 300 m Run, 800/700 m Bike
MODWOD 2: 35/20, Plate Step Ups, Sub Lying Toes to Bar, 200 m Run, 700/600 m Bike
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WARM UP 6-2-23
(Check In)
EMOM x 8
1. Step Ups
2. Air Squats
3. PVC Passthroughs
4. Hip Rotations (switch halfway)
5. Cat-Cow (half), Alt Snow Angels (half)
6. Spiderman w/ Thor Rot-switch halfway
7. Praying Pose
8. Downward Dog
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Hang Snatch (above knee)-3 reps
Snatch (from ground/mid shin)-3 reps
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METCON 6-2-23
(Time, Rx+, Rx2, Rx3)
21-15-9:
Hang Powersnatch
High Box Jump
Goal: Sub 6, CAP 9 minutes.
Rx+: 30''/24'', 115/75
Rx: 30''/24'', 95/65
Rx2: 24''/20'', 75/55
Rx3: 20''/16'' or 24''/20'' Step Up, 65/45
MODWOD 1: 20''/16'' Step Up, 45/35 or 15/12 Double DB Hang Snatch
MODWOD 2: Plate Step Up, 25/15 or 12/10 Double DB Snatch
| 1st | 6:23 Rx | Kirklin Fri, Jun 2, 2023 | | 2nd | 6:32 Rx | Marnae Fri, Jun 2, 2023 | | 3rd | 7:10 Rx | Annalee Fri, Jun 2, 2023 | | 1st | 6:31 Rx | Derek N Fri, Jun 2, 2023 | | 2nd | 7:29 Rx | Chuch Fri, Jun 2, 2023 | | 3rd | 5:41 Rx2 | Hayden P Fri, Jun 2, 2023 |
| Chuch | 7:29 Rx | | | Darise | 6:03 Rx2 | | | Marnae | 6:32 Rx | | | Derek N | 6:31 Rx | | | Debora | 7:26 Rx | | | Justin R | 7:51 Rx2 | | | Sofia | 6:29 | 35# barbell 20 in box | | Annalee | 7:10 Rx | Cycling!!!! 🥳 | | Ale | 5:24 Rx2 | | | Paul K | 7:47 Rx2 | | | Hayden P | 5:41 Rx2 | 30” box jumps | | Kirklin | 6:23 Rx | | | Diogo S | 6:23 Rx2 | 95 | | Bj | 5:10 | 95# 24” step ups |
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WEIGHTLIFTING 6-2-23
(Weight)
20 MInutes
5-8 Sets, Snatch (power or squat)
Position 1: Hang (above knee)
Position 2: Ground
*You can reset on the ground. Build up from a little heavier than last week or from 70-75% of max.
| 1st | 90 Rx | Annalee Fri, Jun 2, 2023 | | 2nd | 85 Rx | Marnae Fri, Jun 2, 2023 | | 3rd | 65 Rx | Ale Fri, Jun 2, 2023 | | 1st | 170 Rx | Bj Fri, Jun 2, 2023 | | 2nd | 155 Rx | Diogo S Fri, Jun 2, 2023 | | 3rd | 145 Rx | Derek N Fri, Jun 2, 2023 |
| Chuch | 135 Rx | 95-95-105-115-125-135-135 | | Marnae | 85 Rx | | | Derek N | 145 Rx | | | Annalee | 90 Rx | 65, 65, 65, 65, 70, 70, 75,75, 80, 85,90 shrug! | | Sofia | 45 Rx | | | Ale | 65 Rx | | | Justin R | 95 Rx | Focused on form | | Paul K | 125 Rx | 65-75-85-95-105-115-125-115 feet together | | Hayden P | 125 Rx | 105-105-115-125-125 | | Diogo S | 155 Rx | | | Bj | 170 Rx | |
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