WOD Blog
 | Mon, Sep 25 2023 |  |
| SHRED 9-25-23 | WEIGHTLIFTING 9-25-23 | METCON 9-25-23 | WARM UP 9-25-23 |
SHRED 9-25-23
(Time, Rx2, Rx3)
Shuttle Run-2 minutes
Straight Leg Kick-20 m
Heel Walk-20 m
Toe Walk-20 m
Grapevines-20 m R/L
High Knees-20 m
Butt Kickers-20 m
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30 ON/15 OFF
Plate Squat
Plate Ground to Overhead
Plate Overhead Press
Plate Row
Plate Rotation (half R/L)
BW Lunge (no weight)
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Spiderman to Hammy-30 secs R/L
Praying Pose-30 secs
Downward Dog-30 secs
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METCON
FOR TIME:
300 m Run
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30-20-10:
Wall Ball
Alt DB Snatch
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300 m Run
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30-20-10
Burpee
Ski Calories
*Ladies do 25-15-7 cals
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300 m Run
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30-20-10:
Goblet Lunge
American Swing
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300 m Run
Goal: Sub 30, CAP 36 minutes.
*If class is larger, half the group can start on couplet two to share ski ergs.
Rx: 20#/10'-14#/9', 50/35, 53/35
Rx2: 14#/10'-10#/9', 35/25, 35/26
Rx3: 14#/10'-10#/9', 25/20, 26/20
MODWOD 1: 10#/8'-6#/8', 20/15, 26/20 Russian Swing, Sub Bodybuilders, 200 m Run, Reverse Lunges (no weight)
MODWOD 2: 10#/8'-6#'/8, 15/12, 20/15 Russian Swing, Sub Bodybuilder to Box, 200 m Run or 400 m Bike Erg, Step Ups for Lunges 21/15/9 rep scheme
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WEIGHTLIFTING 9-25-23
(Weight)
25 Minutes
Clean and Jerk
Work up to a heavy single. If you finish early, do a few drop sets at 80% working on technique. Power or squat clean, and push or split jerk are permitted.
| 1st | 155 Rx | Annalee Mon, Sep 25, 2023 | | 2nd | 150 Rx | Saori Mon, Sep 25, 2023
Leslie Mon, Sep 25, 2023 | | 3rd | 145 Rx | Debora Mon, Sep 25, 2023 | | 1st | 230 Rx | Bj Mon, Sep 25, 2023 | | 2nd | 227 Rx | Ethan C Mon, Sep 25, 2023 | | 3rd | 225 Rx | Hayden P Mon, Sep 25, 2023 |
| Justin R | 205 Rx | PR! | | Nichole | 125 Rx | Threshold | | Angie | 85 Rx | Power clean & push jerk | | Paul K | 180 Rx | 75-95-115-145-165-175-180-185F PowerClean & Push Jerk | | Annalee | 155 Rx | 65, 95, 115, 125, 135, 145, 150, 155, 160-f, 160-f. Drop under bar quicker. | | Debora | 145 Rx | | | Cherise | 115 Rx | | | Scott B | 200 Rx | Failed 215 | | Zach T | 145 Rx | | | Sofia | 80 Rx | Goal was 75! | | Leslie | 150 Rx | | | Ethan C | 227 Rx | | | Hayden P | 225 Rx | * 95-135-155-165-185-205-215-225 | | Nicholas | 215 Rx | 235 on the clean | | Keith C | 85 Rx | | | Bj | 230 Rx | | | Sara G | 80 Rx | | | Saori | 150 Rx | PR | | Shane | 195 Rx | |
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METCON 9-25-23
(Reps, Rx2, Rx3)
8 min AMRAP:
2-4-6-8-10-12-14 etc.
Air Squat
Sit Up (no anchor)
Push Up
Goal: 168+ reps (finishing 14's)
Tip: Transition quickly between exercises. Break up push ups early to avoid going to muscular failure.
Rx: As written
Rx2: Sub Incline Push Ups
Rx3: Sub Incline Push Ups (same as Rx2)
MODWOD 1: Sub Incline Push Ups, Anchored Sit Ups
MODWOD 2: Sub Box Squat, Incline Push Up, Assisted Sit Up
| 1st | 238 Rx | Debora Mon, Sep 25, 2023 | | 2nd | 224 Rx | Leslie Mon, Sep 25, 2023 | | 3rd | 216 Rx | Sofia Mon, Sep 25, 2023 | | 1st | 314 Rx | Grant H Mon, Sep 25, 2023 | | 2nd | 292 Rx | Ethan C Mon, Sep 25, 2023 | | 3rd | 285 Rx | Colby Mon, Sep 25, 2023 |
| Justin R | 192 Rx | | | Annalee | 231 Rx2 | Incline push-up | | Angie | 154 Rx2 | | | Debora | 238 Rx | | | Zach T | 178 Rx | | | Scott B | 209 Rx | 9/16 push-up | | Cherise | 132 Rx | | | Paul K | 171 Rx | | | Marnae | 165 Rx | | | Sofia | 216 Rx | | | Leslie | 224 Rx | | | Ethan C | 292 Rx | | | Hayden P | 264 Rx | | | Colby | 285 Rx | | | Nicholas | 267 Rx | | | Keith C | 252 Rx2 | | | Sara G | 168 Rx2 | | | Saori | 160 Rx | | | Grant H | 314 Rx | |
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WARM UP 9-25-23
(Check In)
Shuttle Run-2 minutes
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30 ON/15 OFF x 2:
Air Squat
Inchworm Into Upward Dog
Clean Grip Deadlift
Strict Press
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Hip Rotation-20 reps R/L
Alt Snow Angel-10 reps
Spiderman w/ Thoracic Rot-5 reps R/L
Praying Pose to Hammy-30 secs each
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Clean (power or squat)-5 reps
Push Press-5 reps
Push OR Split Jerk-5 reps
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Explain weightlifting
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COOLDOWN
Twisted Cross-1 min R/L
Thread the Needle-1 min R/L
Single Leg Saddle-1 min R/L
Single Leg Forward Fold-1 min R/L
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