WOD Blog
 | Fri, Jun 16 2023 |  |
| WARM UP 6-16-23 | SHRED 6-16-23 | METCON 6-16-23 | WEIGHTLIFTING 6-16-23 |
WARM UP 6-16-23
(Check In)
30 ON/15 OFF x 2:
Jump Rope
Air Squat
Clean Grip Deadlift (high pull Rd .2)
Strict Press
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Inchworm + Upward Dog-3 reps
Cat-Cow-10 reps
Bird Dog-10 reps
Thumbs Up w/ Pause-10 reps
Breaststrokes-10 reps
Praying Pose w/ Thoracic Rot-10 reps
Downward dog Foot Tap-10 reps
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Scap Pull-10 reps
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Set up benches and review bench press form.
COOLDOWN
Half Kneeling Thoracic Opener-5 reps R/L
Wall Lat Stretch-1 min
Wall Chest Opener-1 min R/L
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SHRED 6-16-23
(Reps, Rx+, Rx2, Rx3)
WARM UP:
30 ON/15 OFF
1. Plate Ground to Overhead
2. Plate Squat
3. Plate Overhead Press
4. Plate Row
5. Plate Rotation (switch halfway)
6. Plate Plank Walk over
7. Alt Snow Angels
8. Samson Stretch R
9. Samson Stretch L
10. Side Plank (switch halfway)
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Scap Pull-10 reps
Arch Hollow-10 reps
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COOLDOWN
Pliability OR
Puppy Dog-1 min
Twisted Cross-1 min R/L
Downward Dog-1 min
Reverse Shoulders or Plank-1 min
24 min AMRAP:
12 Wall Ball
12 Pull Up
12 Dumbbell Bench Press
12 Dumbbell Deadlift
12 Bodybuilders
12 Toes to Bar
Goal: 360+ reps (5 rounds)
Rx+: 70/50, 20#/10'-14#/9', Sub CTB Pull Up
Rx: 50/35, 20#/10'-14#/9'
Rx2: 35/25, 14#/10'-10#/9', Sub Jumping CTB Pull Up, Hanging Leg Raise or Toes to Rings
Rx3: 25/20, 14#/10'-10#/9', Sub Jumping Pull Ups, Sub KTC
MODWOD 1: 20/15, 10#/8'-6#/8', Sub Ring Row, Sub Lying Toes to Bar
MODWOD 2: 15/12, 10#/8'-6#/8', Sub Ring Rows, Sub Lying Toes to Bar, Sub Bodybuilder to Box
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METCON 6-16-23
(Reps, Rx+, Rx2, Rx3)
10 min AMRAP:
30 Double Unders
1-2-3-4-5-6 etc. Cluster
Tip: Cluster should be moderately heavy today.
Rx+: 165/115
Rx: 135/95
Rx2: 115/75, Sub 20 Double Unders or 30 Lateral Hops Over Barbell
Rx3: 75/55, Sub 30 Singles
MODWOD 1: 45/35 or 20/15 DB pair, Sub Clean and Jerk, 30 singles or plate taps
MODWOD 2: 45/35 or 15/12 DB pair, Sub Hang Clean and Jerk, 30 Plate Taps
| 1st | 249 Rx+ | Taeja Fri, Jun 16, 2023 | | 2nd | 234 Rx | Molly R Fri, Jun 16, 2023 | | 3rd | 231 Rx | Kirklin Fri, Jun 16, 2023 | | 1st | 236 Rx | Derek N Fri, Jun 16, 2023 | | 2nd | 232 Rx | Diogo S Fri, Jun 16, 2023 | | 3rd | 197 Rx | Chuch Fri, Jun 16, 2023 |
| Chuch | 197 Rx | 135lb Barbell + Double Unders | | Diogo S | 232 Rx | | | Kirklin | 231 Rx | | | Justin R | 197 Rx2 | 30 combined of doubles and singles | | Derek N | 236 Rx | | | Sierra Too | 198 Rx3 | Half double unders half singles | | Hayden P | 185 Rx2 | 115# BB, 30x Double Unders | | Taeja | 249 Rx+ | 11 DUs in 8th round | | Colby | 236 Rx3 | Rx weight, Single Unders | | Molly R | 234 Rx | | | Bj | 268 Rx3 | 135# Cluster | | Ale | 175 Rx2 | #75 +double unders |
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WEIGHTLIFTING 6-16-23
(Weight)
22 Minutes
A1. Bench Press-Work up to a pause single. (2 count pause on chest)
A2. Strict Weighted Pull Up-work up to a 5RM.
Pull Up Scaling Options:
4-5 Sets of 3-5 Strict Pull Ups
4-5 sets of 3 negatives
4-5 sets of 5-8 band assisted
4-5 sets of 8-12 lat pull down or ring row
Make even jumps on warm up sets and prioritize pause over load. Expect load to be a bit lighter due to pause! Use strongest grip. Record your bench press as score, note pull ups in comments.
| 1st | 195 Rx | Taeja Fri, Jun 16, 2023 | | 2nd | 125 Rx | Molly R Fri, Jun 16, 2023 | | 3rd | 120 Rx | Cherise Fri, Jun 16, 2023 | | 1st | 315 Rx | Colby Fri, Jun 16, 2023 | | 2nd | 285 Rx | Bj Fri, Jun 16, 2023 | | 3rd | 255 / 55 Rx | Chuch Fri, Jun 16, 2023 |
| Chuch | 255 / 55 Rx | 255 on pause bench / 55 on 5RM Pullups | | Diogo S | 245 Rx | | | Scott B | 215 Rx | | | Justin R | 165 Rx | | | Debora | 105/15lbs 4 reps Rx | | | Derek N | 185 Rx | | | Hayden P | 165 Rx | 95-115-145-155-165 | | Taeja | 195 Rx | Did 3 strict pull-ups between each set | | Colby | 315 Rx | 45 5rm Pull up | | Molly R | 125 Rx | 8 lb pu | | Bj | 285 Rx | | | Cherise | 120 Rx | | | Ale | 95 Rx | |
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