WOD Blog
 | Thu, Jul 13 2023 |  |
| WARM UP 7-13-23 | SHRED 7-13-23 | METCON 7-13-23 |
WARM UP 7-13-23
(Check In)
Machine-30/25 calories (within 3 minutes)
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30 ON/15 OFF
1. Jumping Jacks
2. Hang Clean High Pull
3. Bodybuilders
4. Inchworm + Upward Dog
5. Spiderman w/ Thoracic Rot R
6. Spiderman w/ Thoracic Rot L
7. Downward Dog
8. Hang Powerclean
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COOLDOWN
2x:
Spiderman to Hammy-30 secs R/L
Puppy Dog-1 min
Twisted Cross-30 secs R/L
Downward Dog-30 secs
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SHRED 7-13-23
(Reps, Rx2, Rx3)
WARM UP:
Shuttle Run-2 minutes
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2x:
Shoulders 6 Ways-5 reps (light plates)
Half Kneeling Thoracic Opener-3 reps R/L
Scap Wall Slides-5 reps
Cat-Cow-10 reps (5 each way)
Lat Stretch on Wall-20 secs
Pec Stretch on Wall-20 secs R/L
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Pliability OR
Puppy Dog-1 min
Twisted Cross-1 min R/L
Modified Hurdlers Stretch-1 min R/L
Ring Pec Stretch-1 min
STRENGTH WORK
Every 4 minutes x 4 sets:
A1. 4-6 tempo Chin Up
A2. 8-10 Tempo DB Bench Press
REST w/ time remaining
Tempo we're looking for is:
3 count descent
1 second pause at bottom (bench) or top (chin up)
1 second up portion
1 second between reps
Use assistance or adjust loading as tolerated to prioritize tempo.
METCON:
6-2 min Rounds/1 min between rounds:
15 Push Ups OR Dips
MAX Dumbbell Hang Power clean
THEN at the 18 minute Mark
3 min AMRAP:
Bike Calories
*Score is dumbbell hang power clean+bike calories
Rx: 50/35 pair
Rx2: 40-45/25 pair, Sub Incline Push Ups
Rx3: 25/20 pair, Sub Incline Push Ups
MODWOD 1: 20/15 pair, Sub 12 Incline Push Ups
MODWOD 2: 15/12 pair, Sub 10 Incline Push Ups
| Vince | 150 Rx2 | | | Cherise | 135 Rx2 | Push-ups on bench |
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METCON 7-13-23
(Time, Rx2, Rx3)
10 Minutes to complete:
30/25 Calorie Assault Bike
30 Hang Powerclean
30/25 Calorie Assault Bike
REST w/ time remaining
10 minutes to complete:
30/25 Calorie Row
30 Bodybuilder Over Rower
30/25 Calorie Row
REST w/ time remaining
10 minutes to Complete
30/25 Calorie Ski
60 Sit Ups (no anchor)
30/25 Calorie Ski
Score=total time. Looking to scale to have at least two minutes rest after each workout.
Rx+: 115/75
Rx: 95/65
Rx2: 75/55
Rx3: 65/45, 25/20 calories, 25 reps of each, Regular Bodybuilders, 50 Anchored Sit Ups
MODWOD 1: 45/35 or 20/15 DB pair, 25/20 Calories, 20 reps of each, 40 Anchored Sit Ups
MODWOD 2: 15/12 DB pair, 20/15 Calories, 20 reps of each, 30 Assisted Sit Ups
| 1st | 17:03 Rx | Taeja Thu, Jul 13, 2023 | | 2nd | 18:17 Rx | Annalee Thu, Jul 13, 2023 | | 3rd | 20:15 Rx | Karlene Thu, Jul 13, 2023 | | 1st | 18:14 Rx | Colby Thu, Jul 13, 2023 | | 2nd | 19:15 Rx | Garrett N Thu, Jul 13, 2023 | | 3rd | 19:47 Rx | Chuch Thu, Jul 13, 2023 |
| Taeja | 17:03 Rx | 75# hang cleans | | Chuch | 19:47 Rx | Rx+ - Used 115 Barbell | | Annalee | 18:17 Rx | 5:14, 6:49, 6:24 | | Cherise | 24:46 Rx | | | Paul K | 25:40 Rx3 | 65# all else RX2 | | Keith C | 24 Rx3 | | | Colby | 18:14 Rx | | | Leslie | 20:17 Rx | | | Diogo S | 20:46 Rx | | | Garrett N | 19:15 Rx | | | Tia N | 24:77 Rx3 | 25 cal/30 reps/50 No anchor for sit-ups , stopped at 15 body builders (that darn heart ❤️) | | Karlene | 20:15 Rx | |
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