WOD Blog
 | Thu, Jul 20 2023 |  |
 | Happy Birthday: Wesley |
| SHRED 8-20-23 | WARM UP 7-20-23 | METCON 7-20-23 | ABCON 7-20-23 |
SHRED 8-20-23
(Reps, Rx+, Rx2, Rx3)
WARM UP:
30 ON/15 OFF:
1. Plate Squat
2. Plate Ground to Overhead
3. Plate Plank Walkover
4. Bodyweight Reverse Lunge
5. Plate Row
6. Cat-Cow
7. Alt Snow Angels
8. Spiderman w/ Thoracic Rot R
9. Spiderman w/ Thoracic Rot L
10. Pray Pose to Hammy back and forth
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Scap Pull-10 reps
METCON
30 on 30 off x 5 rounds (15 minutes)
DB Front Squat (pair)
Double DB Snatch
Lateral Burpee Over DB's
REST 1 minute
30 on /30 off x 5 rounds (15 minutes)
Reverse Lunge (DB pair on Front Rack)
Toes to Bar
DB Bench Press
Rx+: 50/35 pair
Rx: 35/25 pair
Rx2: 25/20 pair, Sub Hanging Leg Raise
Rx3: 20/15 pair, Sub KTC, Sub Regular Burpees
MODWOD 1: 15/12 pair, Sub Goblet Squat, Sub Bodybuilders, Sub BW Reverse Lunge, Lying Toes to Bar
MODWOD 2: 12/10 pair, Sub Goblet Squat, Sub Bodybuilder to Box, Step Up for Lunges
| 1st | 301 | Vince Thu, Jul 20, 2023 |
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WARM UP 7-20-23
(Check In)
EMOM x 7
1. Bike
2. Jump Rope
3. Banded Good Morning (thick band)
4. Inchworm + Upward Dog
5. Spiderman + Thoracic Rot (switch halfway)
6. Single Leg Hip Bridge (30 secs R/L)
7. Downward Dog
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Explain skill and warm up deadlift before metcon
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COOLDOWN
2x:
Samson Stretch-30 secs R/L
Butterfly-30 secs
Upward Dog-30 secs
Downward Dog-30 secs
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METCON 7-20-23
(Time, Rx+, Rx2, Rx3)
Every 11 minutes x 2 sets:
80 Double Under
60 Anchored Sit Ups
40/30 Machine Calories
20 Deadlift
10 Box Get Over (high boxes)
REST w/ time remaining
**On second set start from the bottom and work your way up. SCORE=total working time
To share boxes, have half the class start on the bottom for the first set and swap spots for second set.
Rx+: 275/185
Rx: 225/155
Rx2: Sub 80 Lateral Hops over Barbell, 165/115
Rx3: Sub 80 Singles, 135/95, Sub High Box Step Over (24/20), adjust height to make it challenging for each person)
MODWOD 1: Singles or Plate Taps, 115/75, 20''/16'' Step Over, Sub rep scheme:
60 Singles or Plate Taps
40 Anchored Sit Ups
30/25 Machine Calories
20 Deadlift
10 Step Over
MODWOD 2: 75/55, Sub Plate Step Over. Sub rep scheme:
40 Plate Taps
30 Assisted Sit Ups
25/20 Machine Calories
20 Deadlift
10 Step Over
| 1st | 16:56 Rx | Taeja Thu, Jul 20, 2023 | | 2nd | 19:47 Rx | Leslie Thu, Jul 20, 2023 | | 3rd | 17:53- lateral hop overs and singles Rx2 | Karlene Thu, Jul 20, 2023 | | 1st | 15:10 Rx | Colby Thu, Jul 20, 2023 | | 2nd | 17:32 Rx | Diogo S Thu, Jul 20, 2023 | | 3rd | 18:10 Rx | Shane Thu, Jul 20, 2023 |
| Karlene | 17:53- lateral hop overs and singles Rx2 | | | Taeja | 16:56 Rx | 8:37, 8:19 | | Paul K | 21:40 Rx3 | High box, mod sit-ups | | Colby | 15:10 Rx | Single Unders | | Leslie | 19:47 Rx | | | Shane | 18:10 Rx | The ski erg was a bad choice ⛷️🤮 | | Diogo S | 17:32 Rx | |
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ABCON 7-20-23
(Reps)
EMOM x 9 minutes
1. L-Sit Hold-accumulate 20-30 secs
2. Ab Roll Out-10-15 reps
3. Sand Bag/D-Ball Carry-40-60 m
*Stagger start stations to share carry objects.
**Modify L-Sit by tucking knees or subbing a hollow hold. Modify ab roll outs by shortening distance, performing on rings, or Subbing Inchworms into Plank x 6-10 reps.
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