WOD Blog
 | Mon, Jul 17 2023 |  |
| SHRED 7-17-23 | WARM UP 7-17-23 | WEIGHTLIFTING 7-17-23 | METCON 7-17-23 |
SHRED 7-17-23
(Time, Rx+, Rx2, Rx3)
EMOM x 10
1. Step Ups
2. Air Squat/Lunge R/Air Squat/Lunge L
3. Plate Ground to Overhead
4. Plate Overhead Press
5. Inchworm + Upward Dog
6. Samson Stretch (switch halfway)
7. Thumbs Up/Breaststrokes
8. Alt Scorpion/Supine Leg Swing
9. Glute Bridges (mix styles)
10. Praying Pose/Downward Dog
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COOLDOWN
Pliability OR
Saddle-1 min
Puppy Dog-1 min
Seated Forward Fold-1 min
Twisted Cross-1 min R/L
Downward Dog-1 min
30 min AMRAP:
1 DB Complex* (count as 15 reps)
10 Box Jumps
150 m Run
20 Sit Ups (no anchor)
*DB Complex=
1 Devil Press
2 DB Front Squat (front rack, pair)
3 DB Hang Power Clean
4 DB Reverse Lunge (farmers style)
5 DB Push Press
Rx+: 50/35 pair, 24''/20''
Rx: 40-45/25 pair, 24''/20''
Rx2: 25/20 pair, 24''/20'' Step Ups Allowed
Rx3: 20/15 pair, 20''/16'', Step Ups Allowed
MODWOD 1: 20/15, Sub Bodyweight Reverse Lunge in complex, 20''/16'' Step Ups Allowed, 100 m Run, 15 Anchored Sit Ups
MODWOD 2: 15/12 Sub Air Squat for Reverse Lunge, 100 m Run or 200 m Bike Erg, 12 Assisted Sit Ups
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WARM UP 7-17-23
(Check In)
Shuttle Run-2 minutes
Straight Leg Kick-20 m
Bunny Hop-20 m
Walking Lunge-20 m
Bear Crawl-20 m
Broad Jump (soft landing)-20 m
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Hip Rotation-20 reps R/L
Samson Stretch-30 secs R/L
90-90 Hip Rotation-10 reps
Hip Bridge Hold-1 min
Downward Dog-30 secs
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Deadlift (w/ bar)-10 reps
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COOLDOWN
Couch Stretch-1 min R/L
Wall Pigeon-1 min R/L
Seated Forward Fold-1 min
Butterfly-1 min
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WEIGHTLIFTING 7-17-23
(Weight)
25 Minutes
Deadlift
Work up to a heavy single. Perform non-fatiguing warm up sets with even jumps. If going for a new max perform last single around 85-90% then try for a small PR before going bigger!
| 1st | 385 Rx | Taeja Mon, Jul 17, 2023 | | 2nd | 305 Rx | Annalee Mon, Jul 17, 2023 | | 3rd | 270 Rx | Leslie Mon, Jul 17, 2023 | | 1st | 495 Rx | Mike K Mon, Jul 17, 2023 | | 2nd | 475 Rx | Bj Mon, Jul 17, 2023
Colby Mon, Jul 17, 2023 | | 3rd | 455 Rx | Diogo S Mon, Jul 17, 2023 |
| Annalee | 305 Rx | 135, 225, 275, 305, 315-blegh👎🏻 | | Chuch | 385 Rx | 275-315-345-365-385-405 (FAIL) | | Scott B | 365 Rx | | | Shane | 435 Rx | | | Taeja | 385 Rx | 95 percent of my all time PR | | Derek N | 385 Rx | | | Diogo S | 455 Rx | | | Debora | 225 Rx | | | Marnae | 205 Rx | | | Sofia | 115 Rx | | | Cherise | 245 Rx | | | Ale | 185 Rx | | | Aryn | 185 Rx | | | Saori | 255 Rx | | | Hayden P | 365 Rx | | | Colby | 475 Rx | | | Keith C | 275 Rx | | | Bj | 475 Rx | | | Mike K | 495 Rx | | | Jayne | 245 Rx | | | Leslie | 270 Rx | | | Aleigh | 225 Rx | | | Justin R | 345 Rx | All time PR |
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METCON 7-17-23
(Reps, Rx2, Rx3)
8 min AMRAP:
10 Powerclean
10 m Walking Lunge
10 m Burpee Broad Jump
10 m=10 reps 5 m=5 reps, make sure not to take steps between burpee broad jumps!
Goal: 4+ rounds (120+ reps)
Rx: 95/65
Rx2: 75/55
Rx3: 65/45, Sub 6 Burpees
MODWOD 1: 45/35 or 20/15 DB pair, 8 Reverse Lunges, Sub 6 Bodybuilders
MODWOD 2: 15/12 DB pair, Sub 8 Plate Step Ups, 8 Bodybuilder to Box
| 1st | 183 Rx | Taeja Mon, Jul 17, 2023 | | 2nd | 180 Rx | Marnae Mon, Jul 17, 2023
Debora Mon, Jul 17, 2023 | | 3rd | 170 Rx | Kirklin Mon, Jul 17, 2023
Annalee Mon, Jul 17, 2023 | | 1st | 188 Rx | Hayden P Mon, Jul 17, 2023 | | 2nd | 183 Rx | Colby Mon, Jul 17, 2023
Shane Mon, Jul 17, 2023 | | 3rd | 170 Rx | Derek N Mon, Jul 17, 2023 |
| Annalee | 170 Rx | 170 reps | | Chuch | 157 Rx | 5 Rounds + 7 | | Shane | 183 Rx | | | Taeja | 183 Rx | 6 rounds + 3 | | Derek N | 170 Rx | | | Diogo S | 125 Rx | | | Debora | 180 Rx | 6 rounds | | Marnae | 180 Rx | | | Sofia | 129 Rx3 | Did 10m burpee broad jump | | Paul K | 120 Rx3 | | | Ale | 126 Rx | 4 rounds + 6 cleans | | Saori | 155 Rx | | | Kirklin | 170 Rx | | | Hayden P | 188 Rx | 98 deg F | | Colby | 183 Rx | | | Keith C | 100 reps Rx3 | | | Bj | 126 Rx | |
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