WOD Blog
 | Fri, Sep 8 2023 |  |
| SHRED 9-8-23 | WARM UP 9-8-23 | METCON 9-8-23 | WEIGHTLIFTING 9-8-23 |
SHRED 9-8-23
(Reps, Rx2, Rx3)
WARM UP:
Run-200 m
Straight Leg Kick-20 m
Bunny Hop-20 m
Grapevines-20 m R/L
Walking Lunge-20 m
Butt Kickers-20 m
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Hip Rotation-20 reps R/L
Spiderman to Hammy-30 secs R/L
Hip Bridge Hold-30 secs
Praying Pose-30 secs
Downward Dog-30 secs
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COOLDOWN
Couch Stretch-1 min R/L
Wall Pigeon-1 min R/L
Saddle-1 min
Butterfly-1 min
LOWER STRENGTH
12 min EMOM (3 rounds)
1. Bulgarian Split Squat R-8-10 reps
2. Bulgarian Split Squat L-8-10 reps
3. Single Leg Deadlift-12-16 reps (6-8 per leg)
4. Hollow Hold-30 secs
METCON
18 min Timer:
800 m Run
200 m Farmers Carry
200 Double Unders
100 Air Squats
w/ time remaining
AMRAP:
10 PVC Jump Over
10 m Sled Push (10 reps)
Score=AMRAP portion
Rx: 50/35 pair, 24''/20'', 90/70
Rx2: 40-45/25 pair, 20''/16'', Sub 150 Double Unders OR Lateral Hops, 90/70
Rx3: 35/20 pair, 20''/16 or lower'', Sub 150 Singles, 600 m Run, 70/50
MODWOD 1: 20/15 pair, Sub Step Overs (20''/16''), 500 m Run, 150 m Farmers Carry, 100 Singles or Plate Taps, 75 Air Squats
MODWOD 2: 15/12 pair, Sub Plate Step Overs, 1200 m Bike Erg, 100 m Farmers Carry, 75 Plate Taps, 50 Air Squats
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WARM UP 9-8-23
(Check In)
30 ON/15 OFF x 2
Plate Overhead Press
Air Squat (PVC OHS Rd 2)
PVC Passthrough (Prone round 2)
Cat-Cow
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Upper Windmill-5 reps R/L
Swimmers-5 reps
Samson Stretch-30 secs R/L
Reverse Plank-30 secs
Praying Pose to Hammy-30 secs back and forth
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Explain weightlifting and warm up with empty bar
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COOLDOWN
Couch Stretch-1 min R/L
Puppy Dog-1 min
Saddle-1 min
Reverse Shoulders-1 min
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METCON 9-8-23
(Time, Rx+, Rx2, Rx3)
For Time:
50 Wall Ball
25 Powersnatch
REST 3 minutes
50 Wall Ball
25 Powersnatch
Sub 13 (including rest), CAP 16 minutes.
Rx+: 20#/10'-14#/9', 115/75
Rx: 20#/10'-14#/9', 95/65
Rx2: 14#/10-10#/9', 75/55
Rx3: 14#/10'-10#/9' (40 reps), 45/35
MODWOD 1: 10#/8'-6#8', (40 reps), 20/15 DB Snatch
MODWOD 2: 10#/8'-6#/8', (40 reps) 15/12 DB Snatch (20 reps)
| 1st | 12:34 Rx | Leslie Fri, Sep 8, 2023 | | 2nd | 15:27 Rx | Lily Joh Fri, Sep 8, 2023 | | 3rd | 14:24 Rx2 | Cherise Fri, Sep 8, 2023 | | 1st | 12:34 Rx | Colby Fri, Sep 8, 2023 | | 2nd | 13:58 Rx | Shane Fri, Sep 8, 2023 | | 3rd | 14:02 Rx | Bj Fri, Sep 8, 2023 |
| Colby | 12:34 Rx | | | Derek N | 14:46 Rx | | | Shane | 13:58 Rx | | | Cherise | 14:24 Rx2 | | | Garrett N | 15:52 Rx | | | Tia N | 13:30 Rx3 | KNEE SLEEVES!!!! I love them! | | Sofia | 12:36 Rx3 | 50 wallballs | | Lily Joh | 15:27 Rx | | | Keith C | 14:30 Rx3 | | | John L | 14:35 Rx2 | 20# wall ball | | Leslie | 12:34 Rx | | | Bj | 14:02 Rx | |
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WEIGHTLIFTING 9-8-23
(Weight)
20 Minutes
Overhead Squat or Snatch Balance
5-5-5-5-5, building as tolerated, trying to hit heavier than last week as form allows.
Option 2:
5x5 light/PVC Overhead Squat
1 min Anchored T-Spine
1 min Banded Ankle Distraction HK option
| 1st | 105 Rx | Annalee Fri, Sep 8, 2023 | | 2nd | 95 Rx | Debora Fri, Sep 8, 2023 | | 3rd | 85 Rx | Leslie Fri, Sep 8, 2023 | | 1st | 155 Rx | Bj Fri, Sep 8, 2023 | | 2nd | 135 Rx | Hayden P Fri, Sep 8, 2023 | | 3rd | 125 Rx | John L Fri, Sep 8, 2023
Derek N Fri, Sep 8, 2023 |
| Colby | 115 Rx | Snatch Balance | | Derek N | 125 Rx | | | Shane | 105 Rx | | | Tia N | 55 | 15,25,35,45,55 | | Cherise | 65 Rx | Snatch balance | | Garrett N | 105 Rx | | | Annalee | 105 Rx | Snatch balance. 65, 85, 95, 100, 105, 110-2/5, 95. Work on tight re-rack shoulders | | Debora | 95 Rx | | | Hayden P | 135 Rx | * Snatch Balance 85-95-105-125-135 | | Sofia | 65 Rx | | | Keith C | 105 5rounds Rx | Front squats | | John L | 125 Rx | Snatch Balance | | Leslie | 85 Rx | Working on speed under the bar & not leaning forward | | Bj | 155 Rx | |
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