WOD Blog
 | Fri, Sep 29 2023 |  |
| SHRED 9-29-23 | WARM UP 9-29-23 | METCON 9-29-23 | WEIGHTLIFTING 9-29-23 |
SHRED 9-29-23
(Time, Rx2, Rx3)
WARM UP:
EMOM x 9 minutes
1. Row Calories
2. Air Squat
3. Plate Overhead Press
4. Plate Rotation (switch halfway)
5. Hip Rotation (switch halfway)
6. Thumbs Up/Breaststrokes
7. Frog Pose
8. Praying Pose w/ Plate
9. Upward Dog/Downward Dog
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COOLDOWN
Couch Stretch-1 min R/L
Wall Pigeon-1 min R/L
Upward Dog-30 secs
Downward Dog-30 secs
Twisted Cross-1 min R/L
Supine Twist-1 min R/L
METCON
FOR TIME:
30 seccs ON/30 secs OFF until completion
100 Wall Ball
80 Butterfly Sit Ups
60/50 Calorie Row
40 DB Front Squat
20 Over Under
Goal: Sub 28, CAP 33 minutes.
Tip: Since this workout has 1:1 work/rest ratio try to push the pace during the work segments!
Rx: 20#/10'-14#/9', 50/35 pair, 30''/24''
Rx2: 14#/10'-10#/9', 35/25 pair, 24''/20''
Rx3: 14#/10'-10#/9', 25/20 pair, 20''/16'', JUMP OVER only
MODWOD 1: 10#/8'-6#/8', 20/15 pair, 20''/16'', Step Over
Sub:
80 Wall Ball
70 Butterfly Sit Up
50/40 Calorie Row
30 DB Front Squat
20 Step Over
MODWOD 2: 10#/8'-6#/8', 15/12 Goblet Squat, Sub Plate Step Over
Sub:
70 Wall Ball
50 Assisted Sit Up
40/30 Calorie Row
30 Goblet Squat
20 Plate Step Over
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WARM UP 9-29-23
(Check In)
2x:
DB Overhead Carry-20 m R/L
DB High Pull-5 reps R/L
Goblet Squat-5 reps
PVC Passthrough-5 reps
PVC OHS-5 reps
Quadruped Thoracic Opener-3 reps R/L
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Plank Shoulder Tap-20 reps
Upward Dog-30 secs
Alt Snow Angels-10 reps
Puppy Dog-30 secs
Downward Dog Shoulder Tap-10 reps
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Set up barbells and explain weightlifting
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COOLDOWN
Puppy Dog-1 min R/L
Single Leg Saddle-1 min R/L
Modified Hurdlers Stretch-1 min R/L
Twisted Cross-1 min R/L
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METCON 9-29-23
(Weight, Rx2, Rx3)
EMOM x 10, 30 secs between rounds (15 minutes)
30 Double Unders
*3 STO (from rack)
*Add load each set as tolerated. Consider starting around 70% of best jerk. Athletes can also reduce load as needed.
Score=all 10 sets added together. For example, if you do 100# for all 10 sets your score is 1000.
Rx: As written
Rx2: Sub 20 Doubles or 50 Singles
Rx3: Sub 30 Singles
MODWOD 1: Sub 30 Plate Taps
MODWOD 2: Sub 20 Plate Taps
| 1st | 1060 Rx | Annalee Fri, Sep 29, 2023 | | 2nd | 590.4 Rx | Sofia Fri, Sep 29, 2023 | | 3rd | 730 Rx2 | Angie Fri, Sep 29, 2023 | | 1st | 1410 Rx | Shane Fri, Sep 29, 2023 | | 2nd | 1420 Rx2 | Justin R Fri, Sep 29, 2023 | | 3rd | 1225 Rx2 | Zach T Fri, Sep 29, 2023 |
| Zach T | 1225 Rx2 | Missed two STO in like sets 6,7, or 8 | | Justin R | 1420 Rx2 | Mix of double and single unders | | Angie | 730 Rx2 | | | Annalee | 1060 Rx | Rd1-115, dropped to 105 for the rest | | Paul K | 1170 Rx2 | | | Shane | 1410 Rx | | | Sofia | 590.4 Rx | |
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WEIGHTLIFTING 9-29-23
(Weight)
20 Minutes
Overhead Squat or Snatch Balance
Work up to a heavy single.
If you're doing overhead squat consider push or split jerking the barbell overhead from the beginning to gain confidence. Make sure to focus and aim for a steady tempo to maintain balance. If going for snatch balance, focus on snappy movemement and precision from warm up sets. Prioritize speed over load.
| 1st | 130 Rx | Debora Fri, Sep 29, 2023 | | 2nd | 120 Rx | Annalee Fri, Sep 29, 2023 | | 3rd | 90 Rx | Nikki Fri, Sep 29, 2023 | | 1st | 200 Rx | Bj Fri, Sep 29, 2023 | | 2nd | 160 Rx | Justin R Fri, Sep 29, 2023 | | 3rd | 155 Rx | Alfonso Fri, Sep 29, 2023 |
| Nikki | 90 Rx | | | Zach T | 125 Rx | | | Justin R | 160 Rx | Snatch Balance PR | | Angie | 75 Rx | | | Annalee | 120 Rx | 65, 95, 100, 105, 110, 115, 120-f, 120, 125-f snatch balance | | Paul K | 135 Rx | 105-115-120-125-130-135-140F | | Shane | 145 Rx | | | Debora | 130 Rx | | | Sofia | 70 Rx | | | Bj | 200 Rx | | | Alfonso | 155 Rx | PR |
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