WOD Blog
 | Fri, Aug 18 2023 |  |
| SHRED 8-18-23 | WEIGHTLIFTING 8-18-23 | WARM UP 8-18-23 | FRAN 8-18-23 |
SHRED 8-18-23
(Time, Rx+, Rx2, Rx3)
WARM UP:
Step Up-2 minutes
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30 ON/15 OFF
1. Air Squat
2. Standing YTW's
3. Alt Fire Hydrant
4. Alt Donkey Kick
5. 90-90 Hip Rotation
6. Frog Pose
7. Pigeon on Box R
8. Pigeon on Box L
9. Praying Pose to Hammy back and forth
10. Scap Pull/Arch Hollow
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COOLDOWN
Pliability OR
2x:
Couch Stretch-1 min R/L
Wall Pigeon-1 min R/L
Seated Forward Fold-1 min
METCON
FOR TIME:
Buy In-70/50 Calorie Bike
THEN:
10-9-8-7-6-5-4-3-2-1
DB Front Squat (pair)
Weighted Step Up (pair, farmers style)
TTB
Buy Out-800 m SPRINT
Goal: Sub 19, CAP at 24 minutes.
Rx+: 50/35 pair, 24''/20''
Rx: 35/25 pair, 24''/20''
Rx2: 25/20 pair, 20''/16'', Sub Hanging Leg Raise or Toes to Rings
Rx3: 20/15 pair, 20''/16'', Sub KTC, Sub BW Step Ups as needed
MODWOD 1: 15/12 pair, 60/40 Calorie Bike, 600 m Run, Sub BW Step Up 20''/16'', Lying Toes to Bar
MODWOD 2: 12/10 pair, BW Plate Step Up, 40/30 Calorie Bike, 400 m Run OR 600 m Bike Erg, Lying Toes to Bar
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WEIGHTLIFTING 8-18-23
(Weight)
20-22 Minutes
A1. Strict Press-3-3-3-3-3
*Building from 75% of strict press 1RM. Make small jumps as tolerated to a heavy 3.
A2. Barbell Row-6-6-6-6-6
*Trying to build to a heavy 6 for the day! Make sure to keep back position solid and avoid 'kipping' reps.
| 1st | 85 Rx | Annalee Fri, Aug 18, 2023 | | 2nd | 55/ 65 Rx | Aryn Fri, Aug 18, 2023 | | 3rd | 42.2 press / 45 row Rx | Sofia Fri, Aug 18, 2023 | | 1st | 185/195 Rx | Bj Fri, Aug 18, 2023 | | 2nd | 175 / 195 Rx | Diogo S Fri, Aug 18, 2023 | | 3rd | 155 / 115 Rx | Paul K Fri, Aug 18, 2023 |
| Annalee | 85 Rx | Press: 55, 65, 70, 75, 80, 85 Row:95,95, 95, 95, 95 | | Sofia | 42.2 press / 45 row Rx | | | Diogo S | 175 / 195 Rx | | | Justin R | 130 Rx | 135 rows | | Chuch | 145 / 175 Rx | Strict Press: 1 Rep at 155 | | Paul K | 155 / 115 Rx | SP:95,115,135,145,155 Row:85,95,105,110,115 | | Derek N | 105 / 135 Rx | | | Aryn | 55/ 65 Rx | | | Keith C | 155 barbell row Rx | | | Bj | 185/195 Rx | |
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WARM UP 8-18-23
(Check In)
6 min AMRAP:
12 Jumping Jacks
10 Air Squats
8 Barbell Row
6 Cuban Press
4 90-90 each way (8 total)
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Inchworm + Upward Dog-3 reps
Swimmers-5 reps
Spiderman w/ Thoracic Rot-5 reps R/L
Praying Pose-30 secs
Hammy Stretch-30 secs
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Strict Press-10 reps
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Explain weightlifting
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Before Fran complete:
10 Empty Bar Thrusters
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5-3-1:
Thruster
Pull Up/Ring Row
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COOLDOWN
Single Leg Saddle-1 min R/L
Banded Lat Stretch-1 min R/L
Twisted Cross-1 min R/L
Upward Dog w/ Forearm Stretch-1 min
Downward Dog-1 min
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FRAN 8-18-23
(Time, Rx+, Rx2, Rx3)
FRAN
21-15-9
Thruster
Pull Up
Goal: Sub 4, CAP 8 minutes.
Rx+: 95/65, Click this if you hit Sub 3.
Rx: 95/65
Rx2: 75/55, Sub Jumping CTB Pull Up
Rx3: 65/45, Sub Jumping Pull Up
MODWOD 1: 45/35 or 20/15 DB pair, Sub Ring Rows
MODWOD 2: 15/12 DB pair, Sub Ring Rows
| 1st | 6:36 Rx | Debora Fri, Aug 18, 2023 | | 2nd | 7:43 Rx | Marnae Fri, Aug 18, 2023 | | 3rd | 4:45 Rx2 | Annalee Fri, Aug 18, 2023 | | 1st | 4:57 Rx | Chuch Fri, Aug 18, 2023 | | 2nd | 5:00 Rx | Colby Fri, Aug 18, 2023 | | 3rd | 6:52 Rx | Derek N Fri, Aug 18, 2023 |
| Annalee | 4:45 Rx2 | RX weight | | Sofia | 6:36 | 40lb barbell, ring rows | | Justin R | 7:28 Rx2 | | | Diogo S | 7:07 Rx | | | Chuch | 4:57 Rx | | | Paul K | 7:50 Rx3 | Modwod1 | | Derek N | 6:52 Rx | | | Marnae | 7:43 Rx | | | Shane | 7:05 Rx | | | Aryn | 7:25 Rx3 | MODWOD 1 | | Debora | 6:36 Rx | | | Jake Ha | 5:24 Rx3 | | | Colby | 5:00 Rx | | | Keith C | 5:50 | Modwod1 | | Bj | 4:40 Rx2 | Rx weight |
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