WOD Blog
 | Fri, Jul 14 2023 |  |
 | Happy Birthday: Keith G |
| SHRED 7-14-23 | WARM UP 7-14-23 | WEIGHTLIFTING 7-14-23 | METCON 7-14-23 |
SHRED 7-14-23
(Time, Rx2, Rx3)
WARM UP:
EMOM x 10
1. 100 m Run
2. Air Squat (mix stances)
3. Russian Swing
4. Hip Rotation (switch halfway)
5. HK Adductor Stretch (switch halfway)
6. Spiderman to Hammy R
7. Spiderman to Hammy L
8. Alt Scorpion
9. Hip Bridge Hold
10. Downward Dog
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COOLDOWN
Pliability OR
Couch Stretch-1 min R/L
Seated Forward Fold-1 min
Wall Pigeon-1 min R/L
Seated Straddle-1 min
Downward Dog-1 min
METCON
10 Rounds For Time:
100 m Run
10 Dumbbell Deadlift
10 Butterfly Sit Up
10 Star Jump
10 V-Ups
10 Curtsy Lunges (5 R/L)
Goal: Sub 30, CAP at 38 minutes.
Rx: 50/35 pair
Rx2: 35/25 pair, Sub Lemon Squeeze
Rx3: 25/20, Sub Sumo Squat for Star Jump, Sub Assisted Lemon Squeeze as needed
MODWOD 1: 20/15, Sub Sumo Squat for Start Jump, Sub Lying Knee Raises for V-Ups, Sub Hip Rotation (5 R/L) for curtsy lunges
MODWOD 2: Sub 8 rounds, 15/12, Sumo Squat for Star Jump, SubLying Knee Raises for V-Ups, Sub Hip rotation (5 R/L) for curtsy lunges
| Vince | 29:16 Rx2 | 75# bar DL all else RX |
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WARM UP 7-14-23
(Check In)
EMOM x 10 minutes
1. 100 m Run
2. Air Squat
3. Plate Overhead Press
4. Plate Row w/ Pause
5. Inchworm Into Upward Dog
6. Cat-Cow
7. Upper Windmill (Half R/L)
8. Controlled Swimmers
9. Samson Stretch (half R/L)
10. Downward Dog
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Set up bench press and perform 10 reps with the empty bar
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COOLDOWN
Banded Lat Stretch-1 min R/L
Banded Lateral Opener-1 min R/L
Calf Stretch on Rig-1 min R/L
Downward Dog-1 min
Ring Chest Stretch-1 min
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WEIGHTLIFTING 7-14-23
(Weight)
22 Minutes
A1. Bench Press-3-3-3-3-3 (NO pause)
A2. Strict Weighted Pull Up-2-2-2-2-2
Building on bench from around 80% of max.
Pull Up scaling options:
*No weight
*Negatives: 1-3 reps
*Band Assisted-4-8 reps
*Ring Rows/Lat Pull Down-10-12 reps
| 1st | 190 Rx | Taeja Fri, Jul 14, 2023 | | 2nd | 122.2 Rx | Cherise Fri, Jul 14, 2023 | | 3rd | 115 Rx | Annalee Fri, Jul 14, 2023 | | 1st | 300 Rx | Colby Fri, Jul 14, 2023 | | 2nd | 275 Rx | Bj Fri, Jul 14, 2023 | | 3rd | 255 Rx | Diogo S Fri, Jul 14, 2023 |
| Chuch | 245 & 70lbs Rx | 185-225-235-245-255 (2 Reps) / 70lbs on pullups | | Debora | 110lbs / 30lbs (pull ups) Rx | | | Taeja | 190 Rx | 2s pull-ups | | Diogo S | 255 Rx | | | Paul K | 235 Rx | 175-195-215-235-255 2/3Reps - 25# pu | | Cherise | 122.2 Rx | | | Sofia | 60 Rx | | | Marnae | 95, 20 Rx | | | Annalee | 115 Rx | 75, 95, 105, 115, 120-2/3 reps. Wobbly form | | Ale | 85lbs bench/15lbs pull ups Rx | | | Hayden P | 185, 50 Rx | | | Colby | 300 Rx | | | Bj | 275 Rx | | | Karlene | 100 Bench/ ring rows Rx | |
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METCON 7-14-23
(Time, Rx+, Rx2, Rx3)
For Time:
300 m Run
30 Wall Ball
30 Pull Up
30 Wall Ball
300 m Run
Goal: Sub 9, CAP 13 minutes.
Rx+: Sub 400 m Run, 40 reps, 20#/10'-14#/9'
Rx: 20#/10'-14#/9'
Rx2: 14#/10'-10#/9', Sub Ring Rows
Rx3: 14#/10'-10#/9', Sub Ring Rows, 25 reps of middle movements, 300 m Run
MODWOD 1: 10#/8'-6#/8', Sub Ring Rows, 20 reps of middle movements, 200 m run or 300 m Bike Erg
| 1st | 7:48 Rx | Marnae Fri, Jul 14, 2023 | | 2nd | 8:40 Rx | Kirklin Fri, Jul 14, 2023 | | 3rd | 8:50 Rx | Debora Fri, Jul 14, 2023 | | 1st | 6:42 Rx | Hayden P Fri, Jul 14, 2023 | | 2nd | 7:45 Rx | Colby Fri, Jul 14, 2023 | | 3rd | 8:08 Rx | Chuch Fri, Jul 14, 2023 |
| Chuch | 8:08 Rx | | | Debora | 8:50 Rx | | | Taeja | 7:26 Rx2 | Ring rows | | Diogo S | 9:43 Rx | | | Sofia | 8:27 Rx2 | | | Cherise | 8:45 Rx2 | | | Marnae | 7:48 Rx | | | Annalee | 8:31 Rx2 | 14lb wallballs | | Paul K | 7:28 Rx2 | | | Hayden P | 6:42 Rx | | | Colby | 7:45 Rx | | | Bj | 8:56 | 20#WB,ring row,25cal assault bike | | Kirklin | 8:40 Rx | | | Karlene | 8:55 W/ ring rows Rx | |
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