WOD Blog
 | Mon, Aug 21 2023 |  |
| SHRED 8-21-23 | WARM UP 8-21-23 | METCON 8-21-23 | WEIGHTLIFTING 8-21-23 |
SHRED 8-21-23 (Time, Rx2, Rx3) WARM UP: 30 ON/15 OFF x 2 Plate Ground to Overhead Plate Squat Plate Overhead Press Plate Rotation (switch halfway) ---- Inchworm + Upward Dog-3 reps Hip Rotation-20 reps R/L YTW's-10 reps each Spiderman w/ Thoracic Rot-5 reps R/L Praying Pose-30 secs Downward Dog-30 secs ---- COOLDOWN Pliability OR Single leg Saddle-1 min R/L Single Leg Forward Fold-1 min R/L Twisted Cross-1 min R/L Butterfly-1 min FOR TIME: Bike 50/40 Calories ---- 75 Wall Ball 75 American Swings ---- Bike-40/30 Calories ---- 50 Wall Ball 50 American Swings ---- Bike-30/25 Calories ---- 25 Wall Ball 25 American Swings ---- Bike-20/15 Calories Goal: Sub 25, CAP 32 minutes.
| Vince | 26:49 Rx2 | | | Annalee | 23:47 Rx2 | 10lb wallball, 26lb KB | | Paul K | 31:00 Rx2 | 10# MB & 26# KB |
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WARM UP 8-21-23 (Check In) Introduce any visitors! 45 ON/15 OFF x 10 minutes 1. Jumping Jacks 2. Air Squat 3. Inchworm + Upward Dog 4. Hip Rotation (switch halfway) 5. Alt Scorpion 6. Supine Leg Swing 7. Glute Bridges 8. Praying Pose 9. Downward Dog 10. Deadlift (empty bar) ---- Explain weightlifting ---- COOLDOWN Single Leg Saddle-1 min R/L Single Leg Forward Fold-1 min R/L Saddle-1 min Butterfly-1 min
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METCON 8-21-23 (Reps, Rx+, Rx2, Rx3) 15 min AMRAP: 150 m Run (count as 15 reps) 15 Sit Ups (no anchor) 15 Russian Swing 15 Goblet Squat Goal: 5+ rounds (300+ reps) Rx+: 70/53 Rx: 53/35 Rx2: 35/26 Rx3: 26/20 MODWOD 1: Sub 100 m Run, 12 Anchored Sit Ups, 12 Russian Swings (26/20), 12 Air Squats MODWOD 2: Sub 250 m Bike Erg, 10 Assisted Sit Ups OR 20 Incline Mountain Climber, 10 Russian Swing (20/15), 10 Air Squat to Box
| 1st | 385 Rx | Leslie Mon, Aug 21, 2023 | | 2nd | 382 Rx | Marnae Mon, Aug 21, 2023 | | 3rd | 375 Rx | Annalee Mon, Aug 21, 2023 | | 1st | 375 Rx | Shane Mon, Aug 21, 2023 | | 2nd | 360 Rx | Colby Mon, Aug 21, 2023 | | 3rd | 340 Rx | John L Mon, Aug 21, 2023 |
| Annalee | 375 Rx | | | Nicholas | 300 Rx2 | | | Shane | 375 Rx | | | Saori | 364 Rx | | | Marnae | 382 Rx | | | Derek N | 333 Rx | | | Hayden P | 303 Rx | subbed 500m bike | | Diogo S | 300 Rx | | | Sofia | 310 Rx2 | | | Colby | 360 Rx | | | Kirklin | 370 Rx | | | John L | 340 Rx | | | Leslie | 385 Rx | | | Keith C | 300 Rx2 | | | Bj | 315 Rx | subbed 300M bike |
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WEIGHTLIFTING 8-21-23 (Weight) NEW CYCLE BEGINS NEXT WEEK 20 Minutes Touch N Go Deadlift 5-5-5-5-5 If you are new to this movement stay lighter and work form, if you are experienced, start working sets at 70% and build as tolerated.
| 1st | 245 Rx | Annalee Mon, Aug 21, 2023 | | 2nd | 215 Rx | Leslie Mon, Aug 21, 2023 Saori Mon, Aug 21, 2023 | | 3rd | 205 Rx | Marnae Mon, Aug 21, 2023 | | 1st | 375 Rx | Bj Mon, Aug 21, 2023 Colby Mon, Aug 21, 2023 | | 2nd | 345 Rx | Shane Mon, Aug 21, 2023 | | 3rd | 325 Rx | John L Mon, Aug 21, 2023 |
| Annalee | 245 Rx | 135, 165, 185, 215, 235, 245, 265-2/5 pee break 🤪 | | Nicholas | 275 Rx | | | Nichole | 195 Rx | | | Shane | 345 Rx | | | Saori | 215 Rx | | | Marnae | 205 Rx | | | Derek N | 255 Rx | | | Hayden P | 285 Rx | miscounted 4 reps at 315 | | Sofia | 115 Rx | | | Colby | 375 Rx | | | Leslie | 215 Rx | | | John L | 325 Rx | | | Keith C | 235 Rx | | | Bj | 375 Rx | |
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