WOD Blog
 | Thu, Aug 17 2023 |  |
| SHRED 8-17-23 | WARM UP 8-17-23 | SKILL WORK 8-17-23 | METCON 8-17-23 |
SHRED 8-17-23
(Time, Rx2, Rx3)
2x:
1 min Jump Rope
20 m DB Overhead Carry R/L
5 DB High Pull R/L
20 m Bear Crawl
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Cat-Cow-10 reps
Upper Windmill-5 reps R/L
Swimmers-5 reps
Table Tops-5 reps
Downward Dog-30 secs
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COOLDOWN
Banded Lat Stretch-1 min R/L
Banded Lateral Opener-1 min R/L
Puppy Dog-1 min
Reverse Shoulders-1 min
UPPER STRENGTH WORK
Every 3 minutes x 5 sets complete:
A1. Strict Pull Up-8 reps*
A2. DB Strict Press (pair) or Strict HSPU-8 reps
REST or light bike/walk with time remaining
*Modify with band assistance or lat pull down. Add weight if 8 in a row is too easy. ***Looking to prioritize tempo, load, and strength over speed. You should need the rest with the modifications you select.
METCON
18 min AMRAP:
DB Hang Clean-12 reps (pair)
Ring Row-12 reps
Double Under-36 reps
DB Push Press-12 reps (pair)
Push Ups on DB's-12 reps
Double Under-36 reps
Rx: 50/35 pair
Rx2: 35/25 pair, Sub 48 Singles, Incline Push Up
Rx3: 25/20, Sub 36 Singles, Incline Push Up
MODWOD 1: 20/15, Sub 36 Singles or Plate Taps, Incline Push Up
MODWOD 2: 15/12, Sub 36 Singles or Plate Taps, Incline Push Up
| Vince | 492 Rx2 | 35# db all else RX | | Annalee | 432 Rx2 | RX double unders |
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WARM UP 8-17-23
(Check In)
Box Step Up (facing box)-2 minutes
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30 ON/15 OFF x 2
Lateral Step Up w/ Slow Lower R
Lateral Step Up w/ Slow Lower L
Hang Clean High Pull
Side Plank w/ Hip Dip (switch halfway)
Downward Dog
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Explain skill
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COOLDOWN
2x:
Post Up Lat Stretch-1 min
Calf Stretch on Rig-30 secs R/L
Upward Dog-30 secs
Downward Dog-30 secs
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SKILL WORK 8-17-23
(Reps)
10 min EMOM
1. Knee Jump-3-5 reps*
2. Agility Ladder-Down and Back
*Modify knee jumps with broad jump or 10-15 second all out bike sprint
| Leslie | Knee jump to box jump Rx | |
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METCON 8-17-23
(Reps, Rx2, Rx3)
10 min AMRAP:
100 m Run (count as 10 reps)
10 Hang Powerclean
10 Bodybuilders
REST 2 minutes
10 min AMRAP:
10/7 Calorie Ski*
10 Butterfly Sit Up
10 Box Jump
*row can also be used if needed. Start on different triplets to share machines.
Goal: 300+ reps
Rx: 95/65, 24''/20''
Rx2: 75/55, 24''/20'' Step Ups Allowed
Rx3: 65/45, 20''/16'' Step Ups Allowed
MODWOD 1: 45/35 or 20/15 DB pair, Sub 7 Bodybuilders, Anchored Sit Ups
MODWOD 2: 45/35 or 15/12 DB pair, Sub 7 Bodybuilder to Box, Assisted Sit Ups
| 1st | 379 Rx | Debora Thu, Aug 17, 2023 | | 2nd | 358 Rx | Taeja Thu, Aug 17, 2023 | | 3rd | 356 Rx | Annalee Thu, Aug 17, 2023 | | 1st | 370 Rx | Shane Thu, Aug 17, 2023 | | 2nd | 355 Rx | Colby Thu, Aug 17, 2023 | | 3rd | 325 Rx | Derek N Thu, Aug 17, 2023 |
| Darise | 346 Rx | | | Annalee | 356 Rx | Rd1- 207, Rd2-149 | | Karlene | 269 Rx | | | Derek N | 325 Rx | | | Shane | 370 Rx | | | Taeja | 358 Rx | 190 + 167 (on 7th round for both sets) | | Debora | 379 Rx | | | Paul K | 267 Rx3 | 55# PC | | Marnae | 347 Rx | | | Diogo S | 312 Rx | | | Leslie | 345 Rx | | | Colby | 355 Rx | | | Jayne | 281 Rx | | | Tia N | 255 Rx2 | Sub Bike 300m for run |
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