WOD Blog
 | Fri, Sep 15 2023 |  |
| SHRED 9-15-23 | WARM UP 9-15-23 | WEIGHTLIFTING 9-15-23 | METCON 9-15-23 |
SHRED 9-15-23
(Reps, Rx2, Rx3)
WARM UP:
Shuttle Jog-2 minutes
Straight Leg Kick-20 m
Walking Lunge-20 m
----
Hip Rotation-20 reps R/L
Spiderman to Hammy-30 secs R/L
Pigeon Pose-30 secs R/L
Single Leg Glute Bridge-10 reps R/L
Praying Pose to Hammy-30 secs back and forth
----
COOLDOWN
Couch Stretch-1 min R/L
Wall Pigeon-1 min R/L
Seated Forward Fold-1 min
Downward Dog-1 min
METCON
25 min AMRAP:
20 m Dumbbell Front Rack Lunge
40 Double Unders
20 m Sled Push
40 Sit Ups (anchor allowed)
20/15 Calorie Bike
40 m Farmers Carry (heavy)
10 m=10 reps, 20 m=20 reps etc.
Rx: 35/25 Front Rack Lunge (pair), 50-53/35 Farmers Carry, 90/70 Sled
Rx2: 25/20 Front Rack Lunge, 50-53/35 Farmers Carry (same as Rx), 90/70 Sled, Sub 60 Singles
Rx3: 20/15 Goblet Lunge (single), 35/25 Farmers Carry, 90/70 Sled, 40 Singles
MODWOD 1: Sub 12 Reverse Lunges, 40 Plate Taps, Sub 25 Sit Ups, 25/20 Farmers Carry
MODWOD 2: Sub 12 Step Ups, 25 Plate Taps, 20 Assisted Sit Ups, 20/15 Farmers Carry, 70/50 (10 m sled push), 15/12 Bike Calories
|
WARM UP 9-15-23
(Check In)
2x:
Plate Overhead Carry-40 m
Plate Squat-10 reps
Plate Rotation-5 reps R/L
Plate Row-10 reps
----
Quadruped Thoracic Opener-5 reps R/L
Cat-Cow-10 reps
Jane Fonda-10 reps R/L
S-Waves-10 reps
Samson Stretch-30 secs R/L
Praying Pose + Thoracic Rot-10 reps
Downward Dog-30 secs
----
COOLDOWN
Puppy Dog-1 min
Twisted Cross-1 min R/L
Thread the Needle-1 min R/L
Downward Dog-1 min
|
WEIGHTLIFTING 9-15-23
(Weight)
20 Minutes
Overhead Squat or Snatch Balance
3-3-3-3-3, building as tolerated but still prioritizing positions over load.
Option 2:
5x5 light/PVC Overhead Squat
1 min Anchored T-Spine
1 min Banded Ankle Distraction HK option
| 1st | 115 Rx | Lily Joh Fri, Sep 15, 2023
Annalee Fri, Sep 15, 2023 | | 2nd | 95 Rx | Taeja Fri, Sep 15, 2023 | | 3rd | 70 Rx | Sofia Fri, Sep 15, 2023 | | 1st | 155 Rx | Hayden P Fri, Sep 15, 2023 | | 2nd | 135 Rx | Nicholas Fri, Sep 15, 2023
John L Fri, Sep 15, 2023
Justin R Fri, Sep 15, 2023
Derek N Fri, Sep 15, 2023 | | 3rd | 125 Rx | Garrett N Fri, Sep 15, 2023 |
| Diogo S | 115 Rx | | | Paul K | 95 Rx | 65-75-95-100-95 Overhead Squat | | Taeja | 95 Rx | Strict overhead snatch grip push press | | Derek N | 135 Rx | | | Justin R | 135 Rx | Snatch balance | | Annalee | 115 Rx | Snatch balance 65, 95, 100, 105, 110, 115, | | John L | 135 Rx | 105 - 105 - 115 - 125 - 135 - 145x2 | | Sofia | 70 Rx | | | Hayden P | 155 Rx | * 115-125-134-145-155 | | Nicholas | 135 Rx | | | Lily Joh | 115 Rx | | | Garrett N | 125 Rx | | | Shane | 115 Rx | |
|
METCON 9-15-23
(Weight, Rx2, Rx3)
15 min Timer:
Buy In: 80 Wall Ball
THEN:
21-15-9:
Toes to Bar
Bike Calories
THEN w/ time remaining
3RM Thruster (from ground)
*Women do 15-12-9 calories
Score=heaviest thruster weight
Rx: 20#/10'-14#/9
Rx2: 14#/10'-10#/9', Sub Hanging Leg Raise or Toes to Rings
Rx3: 14#/10'-10#/9', Sub KTC
MODWOD 1: 10#/8'-6#/8', Sub Lying Toes to Bar, 60 Wall Ball
MODWOD 2: 10#/8'-6#/8', Sub 40 Wall Ball, 15-12-9 of middle section, Lying Toes to Bar
| 1st | 115 Rx | Annalee Fri, Sep 15, 2023 | | 2nd | 85 Rx | Lily Joh Fri, Sep 15, 2023 | | 3rd | 50 Rx2 | Sofia Fri, Sep 15, 2023 | | 1st | 165 Rx | Diogo S Fri, Sep 15, 2023 | | 2nd | 155 Rx | Hayden P Fri, Sep 15, 2023 | | 3rd | 145 Rx | Shane Fri, Sep 15, 2023 |
| Diogo S | 165 Rx | | | Taeja | 0 Rx | Finished the 9 TTBs. Got thru all walls balls, minimal knee pain 👍🏽 | | Derek N | 135 Rx | | | Paul K | 105# Rx2 | | | Justin R | 115 Rx2 | 20# wall ball, hanging leg raises | | Annalee | 115 Rx | Mixed in hang leg raises with TTB | | John L | 135 Rx | | | Sofia | 50 Rx2 | I tried to go heavier but I didn't put clips on and the weight fell off lol | | Hayden P | 155 Rx | | | Nicholas | 155 Rx2 | | | Lily Joh | 85 Rx | | | Garrett N | 115 Rx | | | Shane | 145 Rx | |
|
