WOD Blog
 | Fri, Sep 22 2023 |  |
| SHRED 9-22-23 | METCON 9-22-23 | WARM UP 9-22-23 | WEIGHTLIFTING 9-22-23 |
SHRED 9-22-23
(Time, Rx2, Rx3)
WARM UP
EMOM x 8
1. 100 m Run
2. Step Overs
3. Band Lateral Walk (back and forth)
4. Pause Air Squat
5. Frog Pose
6. Samson Stretch (switch halfway)
7. Downward Dog
8. 100 m Run
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COOLDOWN
Single Leg Saddle-1 min R/L
Single Leg Forward Fold-1 min R/L
Saddle-1 min
Butterfly-1 min
METCON
Every 8 minutes x 4 sets:
400 m Run
30 Air Squats
20/15 Calorie Bike
10 Over Unders
Score=total working time
*Rounds 2 and 4 start from the bottom and work your way up. Try to match your times each interval!
Rx: 30''/24''
Rx2: 24''/20''
Rx3: Sub 300 m Run, PVC Jump Over, 20''/16''
MODWOD 1: Sub 300 m Run, 25 Air Squats, 15/12 Calories, Sub Step Over 20''/16''
MODWOD 2: Sub 200 m Run OR 600 m Bike Erg, 20 Air Squats, 12/9 Calories, Sub Plate Step Over
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METCON 9-22-23
(Time, Rx+, Rx2, Rx3)
3 Rounds For Time:
18 Squat Snatch
18 Toes to Bar
Goal: Sub 11, CAP 15 minutes
Rx+: 95/65
Rx: 75/55
Rx2: 45/35 Sub Hanging Leg Raise
Rx3: 45/35 Powersnatch, Sub KTC
MODWOD 1: 20/15 Alt DB Snatch, Sub Lying Toes to Bar
MODWOD 2: 15/12 Alt DB Snatch, Sub Lying Toes to Bar
| 1st | 8:46 Rx | Leslie Fri, Sep 22, 2023 | | 2nd | 12:26 Rx | Marnae Fri, Sep 22, 2023 | | 3rd | 9:02 Rx2 | Cherise Fri, Sep 22, 2023 | | 1st | 7:46 Rx+ | Sean H Fri, Sep 22, 2023 | | 2nd | 9:20 Rx | Hayden P Fri, Sep 22, 2023 | | 3rd | 12:17 Rx | Ethan C Fri, Sep 22, 2023 |
| Justin R | 10:10 Rx2 | | | Sean H | 7:46 Rx+ | | | Marnae | 12:26 Rx | | | Paul K | 12:17 Rx3 | HLR + 3T2B | | Cherise | 9:02 Rx2 | | | Sofia | 11:03 Rx2 | My HLRs suck ass | | Nicholas | 11:20 Rx2 | 75 on the snatch. Ktc | | Leslie | 8:46 Rx | Squats (65#) instead of squat snatch | | Hayden P | 9:20 Rx | | | Ethan C | 12:17 Rx | | | Keith C | 6:17 Rx3 | | | Shane | 13:20 Rx | |
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WARM UP 9-22-23
(Check In)
30 ON/15 OFF x 2
Jumping Jacks
Air Squat (PVC OHS Round 2)
Band Pull Apart
Band Passthrough
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Cat-Cow-10 reps
Quadruped Thoracic Opener-5 reps R/L
Alt Snow Angels-10 reps
Samson Stretch-30 secs R/L
Praying Pose w/ Thoracic Rot-10 reps
Downward Dog-30 secs
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Explain weightlifting and warm up OHS/Snatch Balance w/ empty bar
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WEIGHTLIFTING 9-22-23
(Weight)
20 Minutes
Overhead Squat or Snatch Balance
2-2-2-2-2, buildng as tolerated. For those who were here last week aim to start working sets at 85% of where you ended last week and beat last week on 2-3 sets. For those still prioritizing form/mobility reps can be incresaed to 3-5 per set.
Option 2:
5x5 light/PVC Overhead Squat
1 min Anchored T-Spine
1 min Banded Ankle Distraction HK option
| 1st | 120 Rx | Leslie Fri, Sep 22, 2023 | | 2nd | 115 Rx | Annalee Fri, Sep 22, 2023 | | 3rd | 95 Rx | Marnae Fri, Sep 22, 2023 | | 1st | 170 Rx | Hayden P Fri, Sep 22, 2023 | | 2nd | 145 Rx | Shane Fri, Sep 22, 2023
Keith C Fri, Sep 22, 2023
Justin R Fri, Sep 22, 2023 | | 3rd | 125 Rx | Nicholas Fri, Sep 22, 2023 |
| Justin R | 145 Rx | Snatch balance | | Marnae | 95 Rx | | | Paul K | 115 Rx | 95-105-115-125-115 fail 125 | | Annalee | 115 Rx | 65,95,100,105, 110, 115-f,115-f, 115, 120-f. Shoulders feel weak today. | | Sofia | 70 Rx | | | Hayden P | 170 Rx | * 130-135-150-160-170 | | Leslie | 120 Rx | Bench press instead of overhead work. Failed second rep at 122 | | Nicholas | 125 Rx | | | Keith C | 145 Rx | Back squats | | Shane | 145 Rx | |
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