WOD Blog
 | Mon, Jul 24 2023 |  |
| SHRED 7-24-23 | METCON 7-24-23 | WARM UP 7-24-23 | WEIGHTLIFTING 7-24-23 |
SHRED 7-24-23
(Reps, Rx2, Rx3)
WARM UP:
Run-200 m
Straight Leg Kick-20 m
Heel Walk-20 m
Toe Walk-20 m
Grapevines-20 m R/L
Bunny Hop-20 m
Walking Lunge-20 m
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Air Squat-15 reps
90-90 Hip Rotation-10 reps
Thumbs Up-10 reps
Breaststrokes-10 reps
Samson Stretch-30 secs R/L
Praying Pose-30 secs
Downward Dog-30 secs
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COOLDOWN
Pliability OR
Single Leg Seated Forward Fold-1 min R/L
Single Leg Saddle-1 min R/L
Samson Stretch-30 secs R/L
Puppy Dog-1 min
Downward Dog-30 secs
METCON
PARTNER MONDAY
Perform the following in teams of 2, switching every full round! 100 m run=10 reps towards score.
8 min AMRAP:
100 m Run
8 DB Hang Powerclean
REST 1 minute
8 min AMRAP;
100 m Run
8 DB Front Squat
REST 1 minute
8 min AMRAP:
100 m Run
8 Pull Ups
REST 1 minute
8 min AMRAP:
100 m Run
8 DB walking Lunge (DB's at sides)
*If there is an odd number, have two athletes work as 'one' person to create a team of 3.
Rx: 50/35 pair
Rx2: 40-45/25 pair, Sub Ring Rows
Rx3: 25/20 pair, Sub BW or lighter lunge as needed
MODWOD 1: 20/15 pair, Sub Goblet Squat, Sub BW Reverse Lunge, Ring Rows
MODWOD 2: 15/12 pair, Sub Goblet Squat to Box, Plate Step Up for Lunges, Ring Rows, Sub 150 m Bike Erg
| Vince | 342 Rx2 | 45# db all else RX |
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METCON 7-24-23
(Time, Rx2, Rx3)
5 Rounds For Time:
30 Double Under
20 Air Squat
10 Sumo Deadlift High Pull
Goal: Sub 9, CAP 13 minutes.
Rx: 95/65
Rx2: 75/55, Sub Lateral Hops Over Barbell
Rx3: 65/45, Sub Singles
MODWOD 1: 45/35, Sub Singles or Plate Taps
MODWOD 2: Sub KB SDHP (35/26), Sub Singles or Plate Taps, Sub 25/15/10 rep scheme
| 1st | 7:01 Rx | Kirklin Mon, Jul 24, 2023
Taeja Mon, Jul 24, 2023 | | 2nd | 7:36 Rx | Debora Mon, Jul 24, 2023 | | 3rd | 10:22 Rx | Jayne Mon, Jul 24, 2023 | | 1st | 7:59 Rx | Diogo S Mon, Jul 24, 2023 | | 2nd | 8:12 Rx | Chuch Mon, Jul 24, 2023 | | 3rd | 8:52 Rx | Hayden P Mon, Jul 24, 2023 |
| Hayden P | 8:52 Rx | | | Chuch | 8:12 Rx | | | Taeja | 7:01 Rx | | | Colby | 6:12 Rx3 | Rx Weight & Single Unders | | Jake Ha | 9:25 Rx3 | Rx2 weight | | Diogo S | 7:59 Rx | | | Sofia | 9:08 Rx3 | | | Kirklin | 7:01 Rx | | | Debora | 7:36 Rx | | | Keith C | 8:03 Rx3 | | | Jayne | 10:22 Rx | | | Bj | 11:42 | 60 singles | | Aryn | 8:52 | MODWOD1 |
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WARM UP 7-24-23
(Check In)
20 ON/10 OFF x 12 sets alternating (4 each)
Jump Rope
Air Squat
Sumo Deadlift
----
Hip Rotation-20 reps R/L
Alt Scorpion-10 reps
Supine Leg Swing-10 reps
Glute Bridge-10 reps w/ Pause
Pray Pose to Hammy-30 secs back and forth
----
Post Up Lat Stretch-30 secs
Clean Grip Deadlift-3 reps
Hang Clean (above knee)-3 reps
Hang Clean (below knee)-3 reps
Pause Front Squat-3 reps
----
Review powerclean
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COOLDOWN
Single Leg Forward Fold-1 min R/L
Single Leg Saddle-1 min R/L
Seated Straddle-1 min
Downward Dog-1 min
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WEIGHTLIFTING 7-24-23
(Weight)
20 Minutes
WEEK 1, 20 MINUTES
5-6 working sets:
1 Clean Grip Deadlift
1 Second Position Powerclean (above knee)
1 Below Knee the Powerclean
1 Powerclean (from floor)
1 Pause Front Squat (2 count in bottom)
Buliding from around 60% of max to a solid, technically sound set. Athletes can reset on the clean from the floor if needed. Focus on solid re grip, positions, and catching powers deep.
| 1st | 185 Rx | Taeja Mon, Jul 24, 2023 | | 2nd | 105 Rx | Jayne Mon, Jul 24, 2023
Debora Mon, Jul 24, 2023 | | 3rd | 100 Rx | Cherise Mon, Jul 24, 2023 | | 1st | 195 Rx | Bj Mon, Jul 24, 2023 | | 2nd | 185 Rx | Diogo S Mon, Jul 24, 2023
Colby Mon, Jul 24, 2023 | | 3rd | 175 Rx | Chuch Mon, Jul 24, 2023
Hayden P Mon, Jul 24, 2023 |
| Hayden P | 175 Rx | * 115-135-155-165-175 | | Chuch | 175 Rx | 125-145-155-165-175 | | Taeja | 185 Rx | | | Colby | 185 Rx | 135-155-175-185 | | Jake Ha | 115 Rx | | | Diogo S | 185 Rx | | | Sofia | 65 Rx | | | Debora | 105 Rx | | | Keith C | 6 sets Rx | | | Jayne | 105 Rx | | | Bj | 195 Rx | | | Aryn | 70 Rx | | | Cherise | 100 Rx | |
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