WOD Blog
 | Fri, Jul 7 2023 |  |
| SHRED 7-7-23 | WEIGHTLIFTING 7-7-23 | WARM UP 7-7-23 | METCON 7-7-23 | Other Results |
SHRED 7-7-23
(Time, Rx+, Rx2, Rx3)
WARM UP:
30 ON/15 OFF x 2:
Russian Swing
Goblet Squat
KB Strict Press (half R/L)
Cat-Cow
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Hip Rotation-20 reps R/L
Bird Dog-10 reps
Thumbs Up-10 reps
Breaststrokes-10 reps
Alt Scorpion-10 reps
Hip Bridge March-20 reps
Downward Dog-30 secs
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Explain metcon and warm up movements
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COOLDOWN
Pliability OR
Saddle-1 min
Seated Forward Fold-1 min
Puppy Dog-1 min
Twisted Cross-1 min R/L
Supine Twist-1 min R/L
METCON
FOR TIME:
10-9-8-7-6-5-4-3-2-1:
Deadlift
Hang Clean
Front Squat
Shoulder to Overhead
Calorie Ski*
*Rowers can be used if needed for class size.
Goal: Sub 20, CAP 27 minutes.
Rx+: 125/85 or 50/35 DB pair
Rx: 95/65 or 35/25 DB pair
Rx2: 75/55 or 25/20 DB pair
Rx3: 20/15 DB pair
MODWOD 1: 15/12 DB pair
MODWOD 2: 15/12 DB pair, 9 down to 1 rep scheme
| Vince | 14:50 Rx2 | Should have gone heavier | | Cherise | 16:31 Rx2 | |
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WEIGHTLIFTING 7-7-23
(Weight)
20 Minutes
4-5 Sets:
A1. Pause Bench Press: 6 reps, STARTING at 90% of where you ended last week and building as tolerated.
A2. Strict Weighted Pull Up-3 reps
*Pull Up Modification options
*Negatives x 1-3 reps
*Band Assisted x 5-8 reps
*Ring Rows or Lat Pull Down x 8-12 reps
| 1st | 110 Rx | Cherise Fri, Jul 7, 2023 | | 2nd | 90 Rx | Saori Fri, Jul 7, 2023 | | 3rd | 85 Rx | Aleigh Fri, Jul 7, 2023 | | 1st | 240 Rx | Bj Fri, Jul 7, 2023
Colby Fri, Jul 7, 2023 | | 2nd | 155 Rx | Justin R Fri, Jul 7, 2023
Shane Fri, Jul 7, 2023 | | 3rd | 144 Rx | Hayden P Fri, Jul 7, 2023 |
| Shane | 155 Rx | | | Sofia | 50 Rx | | | Cherise | 110 Rx | | | Aleigh | 85 Rx | | | Justin R | 155 Rx | 155x5, failed the 6th rep | | Hayden P | 144 Rx | 25# strict pull ups | | Colby | 240 Rx | | | Keith C | 95 Rx | | | Saori | 90 Rx | | | Bj | 240 Rx | | | Ale | 75 Rx | |
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WARM UP 7-7-23
(Check In)
2x:
Plate Overhead Carry-40 m
Plate Squat-5 reps
Plate Row-5 reps
Plate Plank Walk Over-10 reps
Cat-Cow-10 reps (5 each way)
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Upper Windmill-3 reps R/L
Side Plank w/ Hip Dip-10 reps R/L
Puppy Dog-30 secs
Reverse Shoulders-30 secs
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Scap Pull-10 reps
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Set up for bench press. Warm up STO more before metcon
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COOLDOWN
Puppy Dog-1 min
Twisted Cross-1 min R/L
Thread the Needle-1 min R/L
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METCON 7-7-23
(Time, Rx+, Rx2, Rx3)
9 Rounds For Time:
3 Shoulder to Overhead (from ground)
6 Pull Up
12 Air Squat
Goal: Sub 9, CAP 14 minutes.
Tip: Weight should be heavy but you should be able to do all rounds unbroken. Go in between levels as needed.
Rx+: 185/135
Rx: 165/115
Rx2: 125/85, Sub Jumping CTB Pull Up
Rx3: 95/65, Sub Jumping Pull Up
MODWOD 1: 45/35 or 20/15 DB pair, Sub Ring Rows
MODWOD 2: 25/15 or 15/12 DB pair, Sub Ring Rows, Air Squat to Box
| 1st | 9:36 Rx | Kirklin Fri, Jul 7, 2023 | | 2nd | 10:33 Rx2 | Saori Fri, Jul 7, 2023 | | 3rd | 8:51 Rx3 | Cherise Fri, Jul 7, 2023 | | 1st | 9:17 Rx | Colby Fri, Jul 7, 2023 | | 2nd | 12:13 Rx | Hayden P Fri, Jul 7, 2023 | | 3rd | 12:29 Rx | Shane Fri, Jul 7, 2023 |
| Shane | 12:29 Rx | | | Sofia | 8:36 | 35lb barbell, jumping CTB | | Cherise | 8:51 Rx3 | | | Sierra Too | 10:41 Rx3 | | | Saori | 10:33 Rx2 | Rx except STO#105 | | Aleigh | 10:07 | MODWOD 1 | | Justin R | 10:17 Rx2 | 115 STO | | Kirklin | 9:36 Rx | | | Hayden P | 12:13 Rx | | | Colby | 9:17 Rx | | | Keith C | 8:21 | Modwod 1 | | Bj | 11:45 | 185 STO,CTB |
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