WOD Blog
 | Fri, Jul 28 2023 |  |
| SHRED 7-28-23 | WEIGHTLIFTING 7-28-23 | WARM UP 7-28-23 | METCON 7-28-23 |
SHRED 7-28-23
(Time, Rx+, Rx2, Rx3)
WARM UP:
Shuttle Run-2 minutes
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30 ON/15 OFF:
1. Plate Ground to Overhead
2. Plate Overhead Press
3. Plate Row w/ Pause
4. Plate Rotation (switch halfway)
5. Plate Tricep Extension
6. Plate Horizontal Press
7. Plate Bus Driver
8. Plate Plank Walk Over
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Cat-Cow-10 reps
Upper Windmill-5 reps R/L
Swimmers-5 reps
Downward Dog Foot Tap-10 reps
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COOLDOWN
Pliability OR
Banded Lat Stretch-1 min R/L
Lateral Band Opener-1 min R/L
Puppy Dog-1 min
Twisted Cross-1 min R/L
METCON
FOR TIME:
400-300-200-100 m Run
20-15-10-5 Double DB Row (body parallel to ground, flat back)
20-15-10-5 Push Ups on DB's
Into
400-300-200-100 m Ski
20-15-10-5 Alt DB Snatch
20-15-10-5 DB Push Press (pair)
Into:
50 Burpees
Goal: Sub 28, CAP 33 minutes.
*Start on different triplets as needed to share ski, but keep burpees at the end.
Rx+: 50/35 DB pair and Alt DB Snatch
Rx: 35/25 for DB Row/Push Press, 50/35 Single for Alt DB snatch
Rx2: 25/20 for DB Row/Push Press, 35/25 Single for Alt DB Snatch, Sub Incline Push Ups
Rx3: 20/15 for DB Row/Push Push Press, 25/20 Single for Alt DB Snatch, Sub Incline Push Ups, 40 Burpees
MODWOD 1: Sub Chest Supported Dumbbell Row (incline bench) 20/15 for Row/Push Press, 20/15 Single for Alt DB Snatch, sub Incline Push Up, 40 Bodybuilders
MODWOD 2: Sub Chest Supported Dumbbell Row (incline bench) 15/12 for Row/Push Press, 15/12 Single for Alt DB Snatch, sub Incline Push Up, 30 Bodybuilder to Box
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WEIGHTLIFTING 7-28-23
(Weight)
20 Minutes
A1. Strict Press-8-8-8-8
A2. Barbell Row (pronated)-12-12-12-12
Building from 55-60% of max on strict press. On barbell row make sure body is parallel to the floor and focus on controlled movement and pulling towards belly button. Avoid 'kipping' reps
| 1st | 40/55 Rx | Aryn Fri, Jul 28, 2023 | | 2nd | 70/75 Rx | Jayne Fri, Jul 28, 2023 | | 3rd | 70/80 Rx | Leslie Fri, Jul 28, 2023
Sofia Fri, Jul 28, 2023 | | 1st | 145 Rx | Bj Fri, Jul 28, 2023 | | 2nd | 125 Rx | Chuch Fri, Jul 28, 2023 | | 3rd | 120 Rx | Colby Fri, Jul 28, 2023 |
| Nichole | 60 lbs Rx | | | Taeja | 125 Rx | Solid fight for last few reps | | Karlene | Press-55lbs/pronated row 65lb Rx | | | Paul K | 105 Rx | 95-100-105 | | Annalee | 75 Rx | Strict-65, 70, 70, 75 Row- 85, 85, 95, 95 | | Scott B | 105 Rx | | | Hayden P | 95 // 145 Rx | 65-75-85-95 // 75-95-115-145 | | Sofia | 35/40 Rx | | | Justin R | 115 Rx | | | Chuch | 125 Rx | Same weight for both | | Ale | 55 strict press / 65 row Rx | | | Jayne | 70/75 Rx | | | Colby | 120 Rx | | | Bj | 145 Rx | | | Aryn | 40/55 Rx | | | Leslie | 70/80 Rx | |
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WARM UP 7-28-23
(Check In)
5 min AMRAP:
20 Plate Taps
5 Plate Thruster
5 Plate Row
5 Plate Rotation each way
10 Mountain Climber to Outside of Hand (stretch hips)
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Cat-Cow-10 reps
Hip Rotation-20 reps R/L
Side Plank w/ Hip Dip-10 reps R/L
YTW's-10 reps each
Praying Pose to Hammy-30 secs back and forth
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Barbell Strict Press-5 reps
Barbell Row-5 reps
*Set up two barbells
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COOLDOWN
HK Thoracic Opener-5 reps R/L
Child's Pose w/ Shoulders-1 min
Samson Stretch-30 secs R/L
Saddle Pose-1 min
| Hayden P | Yes | 45 burpees @2:00 (Sean manipulated me, lol) |
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METCON 7-28-23
(Time, Rx+, Rx2, Rx3)
3 Rounds For Time:
15 Toes to Bar
15 Thruster
Goal: Sub 6, CAP 10 minutes.
Rx+: 18 reps of each, 95/65
Rx: 95/65
Rx2: 75/55, Sub Hanging Leg Raise
Rx3: 65/45, Sub KTC
MODWOD 1: Sub 45/35 or 20/15 DB pair, Sub Lying Toes to Bar, Sub 12 reps of each
MODWOD 2: 15/12 DB pair, Sub Lying Toes to Bar, Sub 10 reps of each
| 1st | 6:21 Rx | Kirklin Fri, Jul 28, 2023 | | 2nd | 8:25 Rx | Leslie Fri, Jul 28, 2023 | | 3rd | 5:20 Rx2 | Karlene Fri, Jul 28, 2023 | | 1st | 4:45 Rx | Colby Fri, Jul 28, 2023 | | 2nd | 6:29 Rx | Chuch Fri, Jul 28, 2023 | | 3rd | 6:39 Rx | Hayden P Fri, Jul 28, 2023 |
| Taeja | 6:09 Rx2 | Leg raises | | Karlene | 5:20 Rx2 | | | Annalee | 6:08 Rx2 | 65lb thrusters, HANDS! 😫 | | Hayden P | 6:39 Rx | | | Sofia | 6:44 | 35lb barbell, HLR | | Justin R | 7:30 Rx2 | | | Chuch | 6:29 Rx | | | Paul K | 7:20 Rx3 | HLR | | Kirklin | 6:21 Rx | | | Colby | 4:45 Rx | | | Jake Ha | 5:45 Rx3 | | | Bj | 4:15 Rx2 | | | Leslie | 8:25 Rx | |
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