WOD Blog
 | Mon, Jul 31 2023 |  |
| SHRED 7-31-23 | WARM UP 7-31-23 | WEIGHTLIFTING 7-31-23 | METCON 7-31-23 |
SHRED 7-31-23
(Reps, Rx2, Rx3)
WARM UP:
30 ON/15 OFF x 2 sets:
Step Up
Air Squat
Band Pull Apart (mix styles)
Hip Rotation (switch halfway)
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Inchworm + Upward Dog-3 reps
Samson Stretch-30 secs R/L
Alt Scorpion-10 reps
Downward Dog-30 secs
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Scap Pull-10 reps
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COOLDOWN
Pliability OR
Single Leg Saddle-1 min R/L
Single Leg Forward Fold-1 min R/L
Puppy Dog-1 min
Butterfly-1 min
ABCON
12 min EMOM
1. 10-15 Roll Outs
2. 10-16 Landmine Twist
3. 45 sec-1 min Plank
4. REST
*Modify roll outs as needed by shortening distance, utilizing rings, or subbing inchworms into a plank position or hollow body hold.
METCON
3 Rounds for MAX reps/1 min each station:
Bike
Battle Ropes (together)
Air Squat
Toes to Bar
Box Jump
REST
Goal: 300+ reps
Rx: 24''/20''
Rx2: Sub Hanging Leg Raise, 24''/20'' Step Ups Allowed
Rx3: Sub KTC, 20''/16'', Step Ups Allowed
MODWOD 1: Sub Lying Toes to Bar, 20''/16'', Step Ups Allowed
MODWOD 2: Sub Lying Toes to Bar, Plate Step Ups
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WARM UP 7-31-23
(Check In)
Shuttle Run-2 minutes
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30 ON/15 OFF x 2
Air Squat
Clean Grip Deadlift
Hip Rotation (switch sides halfway)
Glute Bridges
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Samson Stretch-30 secs R/L
Puppy Dog-30 secs
Downward Dog-30 secs
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Hang Powerclean (above knee)-3 reps
Below the Knee Powerclean-3 reps
Front Squat-3 reps
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Explain weightlifting
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COOLDOWN
2x:
Single Leg Forward Fold-1 min R/L
Single Leg Saddle-1 min R/L
Downward Dog-30 secs
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WEIGHTLIFTING 7-31-23
(Weight)
20 Minutes
5-6 working sets
1 Clean Grip Deadlift
1 Second Position Powerclean
1 Below Knee the Powerclean
1 Powerclean (from floor)
1 Pause Front Squat (2 count in bottom)
Building from around 65% of max to a little heavier than last week or a little more overall volume than last week!
***Athletes can reset on the clean from the floor if needed.
| 1st | 145 Rx | Annalee Mon, Jul 31, 2023 | | 2nd | 140 Rx | Leslie Mon, Jul 31, 2023 | | 3rd | 115 Rx | Debora Mon, Jul 31, 2023 | | 1st | 225 Rx | Diogo S Mon, Jul 31, 2023 | | 2nd | 195 Rx | Colby Mon, Jul 31, 2023
Shane Mon, Jul 31, 2023
Hayden P Mon, Jul 31, 2023
Chuch Mon, Jul 31, 2023 | | 3rd | 185 Rx | Garrett N Mon, Jul 31, 2023 |
| Chuch | 195 Rx | 135-155-165-175-185-195 | | Justin R | 175 Rx | | | Paul K | 65# Rx | Reach hips back | | Diogo S | 225 Rx | | | Marnae | 105 Rx | | | Hayden P | 195 Rx | 115-135-155-175-185-195 | | Sofia | 70 Rx | | | Annalee | 145 Rx | 65, 95, 125, 135, 145, failed 150. Focus on power extension | | Shane | 195 Rx | | | Ale | 85 Rx | Failed 95 | | Debora | 115 Rx | | | Cherise | 95 Rx | | | Colby | 195 Rx | Working on catching lower | | Leslie | 140 Rx | | | Garrett N | 185 Rx | | | Tia N | 65 | Modwod2 | | Jayne | 105 Rx | |
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METCON 7-31-23
(Time, Rx+, Rx2, Rx3)
FOR TIME:
30 Deadlift
400 m Run
20 Powerclean
400 m Run
10 Squat Clean
400 m Run
Goal: Sub 11, CAP 15 minutes
Tip: You should have the capacity to do some touch n go reps with the weight you choose. Sprint the last 400 m Run!
Rx+: 165/115
Rx: 135/95
Rx2: 115/75
Rx3: 75/55, Sub 300 m Run
MODWOD 1: 75/55 Deadlift, 45/35 Powerclean or 20/15 pair and Sub DB or Barbell Front Squat x 15 reps for Squat clean, 300 m Run
MODWOD 2: 45/35 Deadlift, 15/12 DB Powerclean, Sub DB Front Squat for Squat Clean x 12 reps, 200 m Run or 600 m Bike Erg
| 1st | 9:40 Rx | Annalee Mon, Jul 31, 2023 | | 2nd | 11:38 Rx | Debora Mon, Jul 31, 2023 | | 3rd | 12:00 Rx | Kirklin Mon, Jul 31, 2023 | | 1st | 9:58 Rx | Hayden P Mon, Jul 31, 2023 | | 2nd | 10:25 Rx | Shane Mon, Jul 31, 2023 | | 3rd | 11:15 Rx | Colby Mon, Jul 31, 2023 |
| Chuch | 11:28 Rx | | | Diogo S | 12:52 Rx | | | Marnae | 9:37 Rx2 | | | Hayden P | 9:58 Rx | | | Paul K | 15:00 Rx3 | 65# form 400m | | Sofia | 11:01 Rx3 | 400 m run | | Annalee | 9:40 Rx | | | Shane | 10:25 Rx | | | Aryn | 11:57 Rx3 | 45# | | Ale | 11:13 Rx3 | #65, 400m run | | Kirklin | 12:00 Rx | | | Debora | 11:38 Rx | | | Cherise | 14:21 Rx2 | | | Sara G | 9:00 Rx3 | 55lbs/20lbs for cleans and squats/2400m bike | | Colby | 11:15 Rx | | | Leslie | 12:47 Rx | | | Garrett N | 13:39 Rx | | | Tia N | 9:10 | Modwod1 |
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