WOD Blog
 | Mon, Jun 12 2023 |  |
| SHRED 6-12-23 | WEIGHTLIFTING 6-12-23 | WARM UP 6-12-23 | METCON 6-12-23 |
SHRED 6-12-23
(Reps, Rx2, Rx3)
WARM UP:
30 ON/15 OFF X 2:
Plate Ground to Overhead
Plate Plank Walk Over
Plate Row
Plate Rotation (switch halfway)
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Inchworm + Upward Dog-3 reps
Thumbs Up-10 reps
Breaststrokes-10 reps
Downward Dog Foot Tap-10 reps
SKILL WORK
12 min EMOM
1. 40 m DB OH Carry R
2. 40 m DB OH Carry L
3. 8-12 Side Plank Powell Raise R
4. 8-12 Side Plank Powell Raise L
METCON:
22 minute AMRAP:
1 Wall Walk
10 Alt DB Snatch
5 Pogo Burpee over DB*
10/7 Calorie Ski**
REST 1 minute
*One rep =1 burpee+2 Lateral Hops Over DB
**Row can be subbed in as needed to have enough equipment.
Tip: Since you have a one minute buffer between rounds try to maintain an aggressive pace.
Rx: 50/35
Rx2: 35/25, Sub partial wall walk
Rx3: 25/20, Sub 5 m bear crawl forward, 5 m backward, Sub lateral burpee over DB
MODWOD 1: 20/15 Sub 5 m Bear Crawl forward, 5 m backward, Sub Bodybuilder
MODWOD 2: 15/12, Sub 10 Plank Shoulder Tap (incline as needed), Bodybuilder to Box
| Vince | 208 Rx | 8 rounds total |
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WEIGHTLIFTING 6-12-23
(Weight)
Week 1 of 6 (TEST week)
20 Minutes
Deadlift
Work up to a heavy, technically sound beltless DOUBLE.
Reset each rep. Make even jumps in warm up sets and REST 2-3 minutes between heavy attempts. You will use this number as a reference point in future weeks so make sure to record your score.
| 1st | 295 Rx | Taeja Mon, Jun 12, 2023 | | 2nd | 245 Rx | Leslie Mon, Jun 12, 2023 | | 3rd | 225 Rx | Molly R Mon, Jun 12, 2023 | | 1st | 425 Rx | Colby Mon, Jun 12, 2023 | | 2nd | 410 Rx | Bj Mon, Jun 12, 2023 | | 3rd | 406 Rx | Shane Mon, Jun 12, 2023 |
| Darise | 185 Rx | | | Chuch | 345 Rx | | | Marnae | 205 Rx | | | Taya | 155 Rx | | | Diogo S | 405 Rx | | | Debora | 220 Rx | | | Justin R | 285 Rx | | | Derek N | 335 Rx | | | Ale | 175 Rx | | | Shane | 406 Rx | | | Molly R | 225 Rx | | | Colby | 425 Rx | | | Keith C | 245 Rx | | | Cherise | 200 Rx | | | Bj | 410 Rx | | | Leslie | 245 Rx | | | Taeja | 295 Rx | | | Sara G | 115 Rx | 😂🤰 | | Jayne | 205 Rx | |
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WARM UP 6-12-23
(Check In)
5 min AMRAP:
10 Jumping Jacks
10 Good Mornings
10 Plank Shoulder Tap
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Hip Rotation-20 reps R/L
Upward Dog-30 secs
Alt Scorpion-10 reps
Supine Leg Swing-10 reps
Hip Bridge March-20 reps
Downward Dog-30 secs
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Deadlift-5 reps
Powerclean-3 reps
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Explain strength work
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COOLDOWN
Single Leg Forward Fold-1 min R/L
Twisted Cross-1 min
Supine Leg Swing-10 reps
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METCON 6-12-23
(Time, Rx+, Rx2, Rx3)
10 Rounds For Time:
5 Powerclean
5 Bar Facing Burpees
Goal: Sub 10, CAP 15 minutes.
Tip: You should be able to do at least 8 reps in a row with the weight you select.
Rx+: 165/115
Rx: 145/100
Rx2: 120/80
Rx3: 95/65 or 75/55, Sub 3 Bar Facing Burpees
MODWOD 1: 45/35 or 20/15 DB pair, Sub 4 Bodybuilders
MODWOD 2: 15/12 DB pair, Sub 5 bodybuilder to Box
| 1st | 9:20 Rx | Molly R Mon, Jun 12, 2023 | | 2nd | 9:49 Rx | Debora Mon, Jun 12, 2023 | | 3rd | 9:57 Rx | Taeja Mon, Jun 12, 2023 | | 1st | 14:12 Rx+ | Bj Mon, Jun 12, 2023 | | 2nd | 9:45 Rx | Colby Mon, Jun 12, 2023 | | 3rd | 10:42 Rx | Derek N Mon, Jun 12, 2023 |
| Chuch | 11:02 Rx | | | Marnae | 12:48 Rx | | | Taya | 11:43 Rx3 | | | Diogo S | 14:34 Rx | | | Debora | 9:49 Rx | | | Justin R | 14:01 Rx2 | | | Derek N | 10:42 Rx | | | Ale | 9:30 Rx3 | #70 | | Shane | 11:18 Rx | | | Molly R | 9:20 Rx | | | Colby | 9:45 Rx | | | Keith C | 8:27 Rx3 | | | Bj | 14:12 Rx+ | | | Taeja | 9:57 Rx | | | Sara G | 15:00 Rx3 | I did like 15-20 rounds haha | | Jayne | 13:50 Rx2 | 85# |
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