WOD Blog
 | Tue, Oct 3 2023 |  |
| SHRED 10-3-23 | WARM UP 10-3-23 | METCON 10-3-23 | SKILL WORK 10-3-23 |
SHRED 10-3-23
(Calories)
WARM UP:
Row-30/25 calories (within 3 minutes)
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Bike:
30 secs slow
20 secs moderate
10 secs FAST
x 3 minutes
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Inchworm + Upward Dog-3 reps
Spiderman w/ Thoracic Rot-5 reps R/L
Downward Dog-30 secs
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COOLDOWN
Pliability OR
2x:
Spiderman R-30 secs
Hammy R-30 secs
Spiderman L-30 secs
Hammy L-30 secs
Butterfly-30 secs
ABCON
30 secs ON/15 secs OFF x 4 sets
Plank
Side Plank R
Side Plank L
METCON
10 min EMOM: (for max cals)
15 second Assault Bike Bike SPRINT
45 second RECOVERY spin
REST 2 minutes
10 min EMOM: (for max cals)
30 second Row
30 second REST
Tip: We are looking to SPRINT today.
Rx: As written
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WARM UP 10-3-23
(Check In)
EMOM x 8 (2 sets)
1. Calorie Row
2. Banded Good Morning (thick band)
3. Hip Rotations
4. Glute Bridges
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Explain skill work
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COOLDOWN
Samson Stretch-30 secs R/L
Seated Forward Fold-1 min
Puppy Dog-1 min
Butterfly-1 min
Samson Stretch-30 secs R/L
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METCON 10-3-23
(Time, Rx2, Rx3)
FOR TIME:
30-20-10:
Row or Ski Calories
Sit Ups (no anchor)
Deadlift
Toes to Bar
Bike Calories
***Women do 25-15-7 calories
Sub 20, CAP 25 minutes.
Rx: 185/125
Rx2: 165/115, Sub Hanging Leg Raise
Rx3: 135/95, Sub KTC
MODWOD 1: 115/75, Sub Lying Toes to Bar, Anchored Sit Ups, Sub 25-15-7 Rep scheme (25/20-15/12-10/7 machines calories)
MODWOD 2: 95/95, Sub Lying Toes to Bar, Assisted Sit Up, Sub 18-15-9 rep scheme (18/15-15/12/-9/7 machine calories)
| 1st | 18:07 Rx | Kirklin Tue, Oct 3, 2023 | | 2nd | 18:39 Rx | Marnae Tue, Oct 3, 2023 | | 3rd | 23:06 Rx | Taeja Tue, Oct 3, 2023 | | 1st | 18:28 Rx | Hayden P Tue, Oct 3, 2023 | | 2nd | 19:53 Rx | Colby Tue, Oct 3, 2023 | | 3rd | 20:28 Rx | Ethan C Tue, Oct 3, 2023 |
| Lily J | 23:26 Rx | | | Angie | 21:22 Rx3 | 105lb dead lift | | Marnae | 18:39 Rx | | | Paul K | 24:30 | MW2 - 95# DL, everything else Rx2 | | Taeja | 23:06 Rx | | | Ethan C | 20:28 Rx | | | Colby | 19:53 Rx | | | Keith C | 25 Rx3 | | | Justin R | 20:50 Rx2 | | | Kirklin | 18:07 Rx | | | Hayden P | 18:28 Rx | | | Bj | 19:18 Rx2 | 185 DL, |
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SKILL WORK 10-3-23
(Reps)
EMOM x 9:
1. Wood Chop R-10-15 reps
2. Wood Chop L-10-15 reps
3. Hollow Hold-30 secs
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