WOD Blog
 | Thu, Sep 7 2023 |  |
| SHRED 9-7-23 | WARM UP 9-7-23 | SKILL WORK 9-7-23 | METCON 9-7-23 |
SHRED 9-7-23
(Reps, Rx+, Rx2, Rx3)
WARM UP:
Row or Ski-30/25 Calories (within 3 mins)
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Inchworm + Upward Dog-3 reps
Cat-Cow-10 reps
Upper Windmill-5 reps R/L
Alt Snow Angel-10 reps
Side Plank off Hand-20 secs R/L
Downward Dog Foot Tap-20 secs
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Handstand Hold-20 secs
Supinated Hang-20 secs
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COOLDOWN
Pliability OR
Puppy Dog-1 min
Twisted Cross-1 min R/L
Modified Hurdlers Stretch-1 min R/L
Reverse Shoulders-1 min
STRENGTH WORK
EMOM x 12 (4 rounds)
1. Chin Over Bar Hold-20 secs+DB Dumbbell Row-8-10 reps
2. Handstand Hold-20 secs+DB Strict Press-8-10 reps
3. REST
METCON
For Time:
30-20-10:
Row Calories
Dumbbell Bench Press
Toes to Bar
Burpees
Goal: Sub 16, CAP 21 minutes.
Rx: 50/35 pair
Rx2: 35/25 pair, Sub Hanging Leg Raise
Rx3: 25/20 pair, Sub KTC
MODWOD 1: 20/15 pair, Sub Lying Toes to Bar, Bodybuilders
MODWOD 2: 15/12 pair, Sub Lying Toes to Bar, Bodybuilder to Box, 21-15-9 rep scheme
| Vince | 16:59 Rx2 | 35# db all else RX |
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WARM UP 9-7-23
(Check In)
Machine-30/25 Calories (within 3 mins)
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Inchworm + Upward Dog-3 reps
Hip Rotation-20 reps R/L
Spiderman w/ Thoracic Rot-5 reps R/L
Alt Scorpion-10 reps
Downward Dog-30 secs
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COOLDOWN
Spiderman to Hammy-1 min R/L
Single Leg Forward Fold-1 min R/L
Saddle-1 min
Puppy Dog-1 min
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SKILL WORK 9-7-23
(Weight)
EMOM x 9 (3 sets)
1. Single Arm Farmers Carry-40 m R
2. Single Arm Farmers Carry-40 m L
3. DB Plank Pull Through-12-16 reps
*Focus on core activation and moving well.
| Shane | 70 Rx | | | Leslie | 40 Rx | | | Keith C | 3 sets 35# kettlebell Rx | |
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METCON 9-7-23
(Reps, Rx+, Rx2, Rx3)
EMOM x 30 minutes (5 rounds)
1. 150 m Run
2. AMRAP Row Calories
3. 12/9 Calorie C2 Bike
4. AMRAP Ski Calories
5. 15 Butterfly Sit Ups
6. AMRAP Hang Powerclean
Rx+: Sub 200 m Run, 15/12 Calories, 20 Butterfly Sit Ups, 135/95
Rx: 135/95
Rx2: 115/75
Rx3: 95/65
MODWOD 1: 75/55 or 20/15 DB pair, Sub 100 m Run, 10/7 Calories, 12 Anchored Sit Ups
MODWOD 2: 45/35 or 15/12 DB pair, Sub 60-80 m walk/jog, 10/7 Calories, 8 Assisted Sit Ups
| 1st | 213 Rx | Annalee Thu, Sep 7, 2023 | | 2nd | 185 Rx | Leslie Thu, Sep 7, 2023 | | 3rd | 179 Rx | Taeja Thu, Sep 7, 2023 | | 1st | 255 Rx | Shane Thu, Sep 7, 2023 | | 2nd | 179 Rx | Derek N Thu, Sep 7, 2023 | | 3rd | 105 Rx3 | Paul K Thu, Sep 7, 2023 |
| Shane | 255 Rx | | | Derek N | 179 Rx | | | Annalee | 213 Rx | Row-52, ski-65, HPC-96 | | Paul K | 105 Rx3 | | | Leslie | 185 Rx | | | Keith C | 150 | Mod wod1 | | Taeja | 179 Rx | |
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