WOD Blog
 | Thu, Jun 8 2023 |  |
| SHRED 6-8-23 | WARM UP 6-8-23 | SKILL WORK 6-8-23 | METCON 6-8-23 |
SHRED 6-8-23
(Time, Rx+, Rx2, Rx3)
WARM UP:
2x:
DB Overhead Carry-20 m R/L
DB High Pull-5 reps R/L
DB Plank Pull Through-10 reps
Cat-Cow-10 reps
Swimmers-5 reps
Side Plank w/ Hip Dip-10 reps R/L
Table Top-5 reps
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COOLDOWN
Pliability OR
Modified Hurdlers Stretch-1 min R/L
Twisted Cross-1 min R/L
Puppy Dog-1 min R/L
Reverse Shoulders-1 min
4 Rounds for MAX reps, 1 min each station:
Ski Calories
Seated Dumbbell Strict Press
Ring Row
Burpee
Dumbbell Hang Powerclean
REST
Rx+: 35/25 DB Strict Press, 50/35 DB Hang Powerclean
Rx: 25/20 DB Strict Press, 35/25 DB Hang Powerclean
Rx2: 20/15 DB Strict Press, 25/20 DB Hang Powerclean
Rx3: 15/12 DB Strict press, 20/15 DB Hang Powerclean
MODWOD 1: 12/10 DB Strict Press, 15/12 DB Hang Powerclean, Sub Bodybuilders
MODWOD 2: 10/8 DB Strict Press, 12/10 DB Hang Powerclean, Sub Bodybuilder to Box
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WARM UP 6-8-23
(Check In)
Jog-200 m
Straight Leg Kick-20 m
Toe Walk-20 m
Heel Walk-20 m
Grapevines-20 m R/L
High Knees-20 m
Butt Kickers-20 m
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Band Pull Apart-20 reps (mix styles)
Band Press (in front)-10 reps
Band Press (behind neck)-10 reps
Band Int/Ext Rot-5 reps R/L
Band Passthrough-10 reps
Thoracic Bridge-5 reps R/L
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Calf Stretch on Rig-30 secs R/L
Supinated Hang-20 secs
Ring or Matador Support Hold-20 secs
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COOLDOWN
Puppy Dog-1 min
Standing Pec Stretch-1 min R/L
Calf Stretch on Rig-1 min R/L
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SKILL WORK 6-8-23
(Weight)
15 Minutes:
A1. Weighted Chin Up-Work up to a heavy single
A2. Weighted Ring Dip-Work up to a heavy single
Option 2:
5 Sets:
3-8 Bodyweight Chin Up
3-8 Bodyweight Dip
Option 3:
5 Sets:
1-3 Chin Up Negatives
1-3 Dip Negatives
Option 4:
5 Sets:
3-8 Band Assisted Chin Up
3-8 Band Assisted Dips
Option 5:
5 Sets:
8-12 Ring Rows or Lat Pull Down
8-12 Band Assisted or Incline Push Up
| 1st | 10# chin-up; 15# dip Rx | Leslie Thu, Jun 8, 2023 | | 2nd | 35 chin up Rx | Debora Thu, Jun 8, 2023 | | 3rd | 32 Rx | Marnae Thu, Jun 8, 2023 | | 1st | 100 & 70 Rx | Chuch Thu, Jun 8, 2023 | | 2nd | 90 dip & 50 chin up Rx | Paul K Thu, Jun 8, 2023 | | 3rd | 75 Rx | Colby Thu, Jun 8, 2023 |
| Chuch | 100 & 70 Rx | 100lbs (45+45+10) on Chin-Up / 70lbs KB on Ring Dip | | Debora | 35 chin up Rx | | | Paul K | 90 dip & 50 chin up Rx | | | Leslie | 10# chin-up; 15# dip Rx | | | Keith C | 20 # Rx | Chin ups | | Colby | 75 Rx | Same weight on chin up & ring dip | | Diogo S | 70 &70 Rx | | | Marnae | 32 Rx | 32 chin up, body weight dip |
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METCON 6-8-23
(Time, Rx2, Rx3)
4-5 min Rounds:
200 m Run
20/15 Calorie Row or Ski
200 m Run
REST w/ time remaining
Score=total working time. Try to match or beat what you hit on round 1 for all sets!
Goal: Sub 3 each round.
Rx: As written
Rx2: Sub 15/12 Calories
Rx3: Sub 150 m Run 15/12 Calories
MODWOD 1: Sub 150 m Run 12/9 Calories
MODWOD 2: Sub 100 m Run or 200 m Bike Erg, 10/7 Calories
| 1st | 12:06 Rx | Marnae Thu, Jun 8, 2023 | | 2nd | 13:02 Rx | Leslie Thu, Jun 8, 2023 | | 3rd | 14:04 Rx | Karlene Thu, Jun 8, 2023 | | 1st | 10:59 Rx | Grant H Thu, Jun 8, 2023 | | 2nd | 12:09 Rx | Chuch Thu, Jun 8, 2023 | | 3rd | 12:10 Rx | Colby Thu, Jun 8, 2023 |
| Chuch | 12:09 Rx | Working Time: 3:06, 3:00, 3:05, 2:58 | | Karlene | 14:04 Rx | | | Paul K | 14:12 Rx | | | Grant H | 10:59 Rx | | | Leslie | 13:02 Rx | | | Keith C | 16:00 Rx2 | | | Colby | 12:10 Rx | | | Diogo S | 14:34 Rx | | | Marnae | 12:06 Rx | |
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