WOD Blog
 | Fri, Jul 21 2023 |  |
| SHRED 7-21-23 | WEIGHTLIFTING 7-21-23 | WARM UP 7-21-23 | METCON 7-21-23 |
SHRED 7-21-23
(Time, Rx2, Rx3)
WARM UP:
EMOM x 8 minutes
1. Shuttle Run
2. Step Ups
3. Plate Ground to Overhead
4. Hip Rotations (switch halfway)
5. Alt Scorpion/Supine Leg Swing
6. Samson Stretch (switch halfway)
7. Glute Bridges
8. Downward Dog
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COOLDOWN
Pliability OR
Seated Forward Fold-1 min
Twisted Cross-1 min R/L
Supine Twist-1 min R/L
Downward Dog-1 min
METCON
FOR TIME:
Run-400-300-200-100 m
Machine-10-20-30-40 calories
Box Jump-40-30-20-10 reps
Ball Slam-10-20-30-40 reps
Goal: Sub 30, CAP 37 minutes
Rx: 35/20# ball, 24''/20''
Rx2: 35/20# ball, 24''/20'' Step Ups Allowed
Rx3: 20/14# ball, 20''/16'', Step Ups Allowed
MODWOD 1: 14/10# ball, 20''/16'', Step Ups Allowed, Sub 300-200-150-100 m Run
MODWOD 2: 10/6# ball, Sub Plate Step Ups, Sub 600-400-300-200 m Bike Erg,
| Isis | 28:31 Rx | #30lb ball | | Vince | 28:57 Rx | | | Brien H | 26:38 Rx | |
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WEIGHTLIFTING 7-21-23
(Weight)
22-25 Minutes
A1. Bench Press-work up to a heavy single (NO pause)
A2. Strict Weighted Pull Up-Work up to a heavy single
Superset the two movements and build up to a heavy single on each. If you're still working towards your first pull up accumulate 30-50 band assisted or ring rows in between bench press sets.
*For bench press, use strongest grip (usually a bit wider) and focus on using legs and having a tight set up in warm up sets. Perform non-fatiguing warm up sets with even jumps. Optional rep scheme:
Bar-10 reps
50%-5 reps
60%-3 reps
70%-1 rep
------ (start resting 2-3 minutes between sets
80%-1 rep
85%-1 rep
90-93%-1 rep
101-105%-1 rep
Second attempts as needed
| 1st | 230 Rx | Taeja Fri, Jul 21, 2023 | | 2nd | 145 bench 25 pull-up Rx | Nichole Fri, Jul 21, 2023 | | 3rd | 135 Rx | Cherise Fri, Jul 21, 2023 | | 1st | 340 Rx | Colby Fri, Jul 21, 2023 | | 2nd | 295 Rx | Diogo S Fri, Jul 21, 2023 | | 3rd | 275 / 90 Rx | Chuch Fri, Jul 21, 2023 |
| Karlene | 115- Bench Rx | | | Colby | 340 Rx | New PR | | Chuch | 275 / 90 Rx | All-Time PR on Bench | | Taeja | 230 Rx | All time PR by 20# 🎉🎉 weighted pull-up w/ 25# | | Diogo S | 295 Rx | | | Debora | 115 / 37.5 Rx | | | Saori | 110/5 Rx | | | Scott B | 235 Rx | 25 pull up | | Derek N | 205 / 70 Rx | | | Sofia | 65 bench Rx | | | Marnae | 100, 25 Rx | | | Cherise | 135 Rx | 21.1 lb pull up | | Hayden P | 185 / 53 Rx | | | Nichole | 145 bench 25 pull-up Rx | |
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WARM UP 7-21-23
(Check In)
4 min AMRAP:
8 Air Squat
8 Plate Row w/ Pause
8 Plate Horizontal Press in Praying Pose
8 Plate Plate Plank Walk Over
----
Band Pull Apart-15 reps
Band Press-10 reps (from in front)
Band Press-10 reps (from behind neck)
Band Int/Ext Rot-5 reps R/L
Band Passthrough-10 reps
Downward Dog Foot Tap-10 reps
----
Scap Pull-10 reps
Bench Press-10 reps w/ barbell
----
COOLDOWN
Twisted Cross-1 min R/L
Puppy Dog-1 min
Ring Chest Stretch-1 min
Post Up Lat Stretch-1 min
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METCON 7-21-23
(Time, Rx+, Rx2, Rx3)
8 Rounds For Time:
8 Wall Ball
6 Toes to Bar
4 Burpee to Target (TTB station, two hand touch)
Goal: Sub 9, CAP 13 minutes.
Rx+: 30#/10'-20#/9'
Rx: 20#/10'-14#/9'
Rx2: 14#/10'-10#/9', Sub Hanging Leg Raise Or Toes to Rings
Rx3: 14#/10'-10#/9', Sub KTC, 3 Burpees
MODWOD 1: 10#/8'-6#/8', Sub Lying Toes to Bar, 3 Bodybuilders
MODWOD 2: 10#/8'-6#/8', Sub Lying Toes to Bar, 4 bodybuilder to Box, Sub 6 Rounds
| 1st | 7:44 Rx | Marnae Fri, Jul 21, 2023 | | 2nd | 8:30 Rx | Debora Fri, Jul 21, 2023 | | 3rd | 9:17 Rx | Kirklin Fri, Jul 21, 2023 | | 1st | 8:38 Rx | Brien H Fri, Jul 21, 2023 | | 2nd | 8:39 Rx | Chuch Fri, Jul 21, 2023 | | 3rd | 8:53 Rx | Hayden P Fri, Jul 21, 2023 |
| Karlene | 10:20 Rx | | | Colby | 8:58 Rx | | | Chuch | 8:39 Rx | | | Taeja | 10:36 Rx2 | Some TTB and most leg raises | | Diogo S | 11:29 Rx | | | Debora | 8:30 Rx | | | Saori | 9:47 Rx | | | Derek N | 9:23 Rx | | | Sofia | 8:30 Rx2 | | | Marnae | 7:44 Rx | | | Brien H | 8:38 Rx | | | Kirklin | 9:17 Rx | | | Hayden P | 8:53 Rx | | | Bj | 11:14 Rx | |
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