WOD Blog
 | Thu, Aug 24 2023 |  |
 | Happy Birthday: Emily M |
| SHRED 8-24-23 | WARM UP 8-24-23 | SKILL WORK 8-24-23 | METCON 8-24-23 |
SHRED 8-24-23
(Time, Rx2, Rx3)
WARM UP:
30 ON/15 OFF:
1. Plate Ground to Overhead
2. Plate Overhead Press
3. Plate Row
4. Plate Horizontal Press
5. Plate Bus Driver
6. Plate Rotation (switch halfway)
7. Plate Tricep Extension
8. Plate Plank Walk Over
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Standing YTW's-10 reps each
Cat-Cow-10 reps
Upper Windmill-5 reps R/L
Side Plank w/ Hip Dip-10 reps R/L
Puppy Dog-30 secs
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COOLDOWN
Pliability OR
Banded Lat Stretch-1 min R/L
Banded Lateral Opener-1 min R/L
Post Up Lat Stretch-1 min
Banded Bully-1 min R/L
METCON
FOR TOTAL WORKING TIME:
30-20-10:
Double DB Snatch
DB Push Press (pair)
At the 12 Minute Mark:
30-20-10:
Row Calories
Burpee
At the 24 Minute Mark:
30-20-10:
Pull Up
DB Bench Press (pair)
Rx: 35/25 pair
Rx2: 25/20 pair, Sub Jumping CTB Pull Up
Rx3: 20/15 pair, Sub Jumping Pull Up
MODWOD 1: 15/12 pair, Sub ring Rows, Bodybuilders
MODWOD 2: 12/10 pair, Sub Ring Rows, Bodybuilder to Box
| Vince | 30:11 | 50# Barbell. All else RX |
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WARM UP 8-24-23
(Check In)
Shuttle Run-2 minutes
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Front to Back Leg Swing-10 reps R/L
Side to Side Leg Swing-10 reps R/L
Bodyweight Good Morning-10 reps
Plank Shoulder Tap-20 reps (10 R/L)
Cat-Cow-10 reps
Alt Scorpion-10 reps
Upward Dog w/ Forearm Stretch-30 secs
Downward Dog Foot Tap-10 reps
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COOLDOWN
Single Leg Forward Fold-1 min R/L
Twisted Cross-1 min R/L
Butterfly-1 min
Thread the Needle-1 min R/L
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SKILL WORK 8-24-23
(Distance, Rx+, Rx2, Rx3)
Team Carry Relay
10 min AMRAP: (I go, you go, teams of 3)
50 m D-Ball/Sand Bag Carry/KB Front Rack Carry
*Switch every 50 m
Rx+: 150/100 Sand Bag/D-Ball, 70/53 KB. Front Rack
Rx: 100/60-75 Sand Bag/D-Ball, 50/35 KB Front Rack
Rx2: 60-75 Sand Bag/D-Ball, 35/26 KB Front Rack
Rx3: 50/35 D-Ball, 25/20 KB Front Rack
MODWOD 1: 35/20 D-Ball, 20/15 KB Front Rack
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METCON 8-24-23
(Reps, Rx+, Rx2, Rx3)
22 min AMRAP:
8/6 Calorie Bike
8 DB/KB Deadlift
8 Bodybuilders
***Every 3 rounds stop and perform:
50 m Farmers Carry
100 m Burden Run (single)
50 m=5 reps
100 m=10 reps
All reps count towards score including run/carry.
Rx+: 70/50-53
Rx: 50-53/35
Rx2: 35/25-26
Rx3: 25-26/20
MODWOD 1: 20/15, no weight on run
MODWOD 2: 15/12, no weight on run or sub 200 m Bike, Bodybuilder to Box
| 1st | 343 Rx | Annalee Thu, Aug 24, 2023 | | 2nd | 338 Rx | Marnae Thu, Aug 24, 2023 | | 3rd | 319 Rx | Nikki Thu, Aug 24, 2023 | | 1st | 396 Rx | Hayden P Thu, Aug 24, 2023 | | 2nd | 338 Rx | Shane Thu, Aug 24, 2023
Derek N Thu, Aug 24, 2023 | | 3rd | 331 Rx | Colby Thu, Aug 24, 2023 |
| Annalee | 343 Rx | | | Hayden P | 396 Rx | | | Derek N | 338 Rx | | | Paul K | 242 Rx2 | | | Marnae | 338 Rx | | | Nikki | 319 Rx | | | Shane | 338 Rx | | | Leslie | 290 Rx | | | Ethan C | 311 Rx | | | Colby | 331 Rx | | | Garrett N | 320 Rx | | | Tia N | 228 Rx | Walk no run | | Nichole | 233 Rx | | | Nicholas | 277 Rx2 | |
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