WOD Blog
 | Mon, Oct 9 2023 |  |
 | Happy Birthday: Jake Ha |
| SHRED 10-9-23 | WARM UP 10-9-23 | METCON 10-9-23 | WEIGHTLIFTING 10-9-23 |
SHRED 10-9-23
(Reps, Rx2, Rx3)
WARM UP:
45 ON/15 OFF x 10
1. Plate Taps
2. Plate Ground to Overhead
3. Plate Row
4. Plate Rotation (half R/L)
5. Inchworm + Upward Dog
6. Thumbs Up/Breaststrokes
7. Alt Scorpion
8. Supine Leg Swing
9. Glute Bridges
10. Downward Dog
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COOLDOWN
Single Leg Forward Fold-1 min R/L
Upward Dog-30 secs
Twisted Cross-1 min R/L
Supine Twist-1 min R/L
Upward Dog-30 secs
Thread the Needle-1 min R/L
METCON
6 min Timer
60/50 C2 Calorie Bike
AMRAP Alt DB Snatch
REST 2 minutes
6 min AMRAP:
24 Plate Taps
24 Russian Twist (12 R/L)
REST 2 minutes
6 min AMRAP:
6 Calorie Row
6 Lateral Burpee Over Rower
REST 2 minutes
6 min AMRAP:
6 D-Ball Over Shoulder
12 Med Ball Sit Up
*Start on different stations as needed to share equipment.
Rx: 50/35, 25/15, 70/50, 20/14
Rx2: 35/25, 15/10, 50/35, 14/10
Rx3: 25/20, 15/10, 50/35, 10/6
MODWOD 1: 20/15, No Weight on Russian Twist, 35/20, No Weight on Sit Ups (anchored)
MODWOD 2: 15/12, No Weight on Russian Twist, 20/14, No weight on sit ups (anchored)
| Vince | 369 | 35# db snatch all else RX |
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WARM UP 10-9-23
(Check In)
20 ON/10 OFF x 6 sets:
Jump Rope
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Shoulders 6 Ways-5 reps (light plates)
Standing Plate Int/Ext Rot-10 reps
Bent Over Fly-15 reps (light plates)
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Inchworm + Upward Dog-3 reps
Cat-Cow-10 reps
Bird Dog-10 reps
Alt Snow Angels-10 reps
Side Plank off Hand-20 secs R/L
Downward Dog Foot Tap-10 resp
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Supinated Hang-20 secs
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Set up barbells and benches
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COOLDOWN
Twisted Cross-1 min R/L
Puppy Dog-1 min R/L
Thread the Needle-1 min R/L
Downward Dog-1 min
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METCON 10-9-23
(Reps, Rx+, Rx2, Rx3)
10 min AMRAP:
10 STO (from ground)
20 Double Under
10 Pull Up
20 Double Unders
Goal: 300+ reps (5+ rounds)
Rx+: Sub CTB Pull Up, 95/65
Rx: 95/65
Rx2: 75/55, Sub Ring Rows, 20 Lateral Hops over Barbell
Rx3: 65/45, Sub Ring Rows, 20 Singles
MODWOD 1: 45/35 or 20/15 DB pair, Sub Ring Rows, 20 Plate Taps
MODWOD 2: 25/15 or 15/12 DB pair, Sub Ring Rows, 20 Plate Taps
| 1st | 278 Rx+ | Debora Mon, Oct 9, 2023 | | 2nd | 337 Rx | Kirklin Mon, Oct 9, 2023 | | 3rd | 306 Rx | Taeja Mon, Oct 9, 2023 | | 1st | 360 Rx | Shane Mon, Oct 9, 2023 | | 2nd | 255 Rx | Hayden P Mon, Oct 9, 2023 | | 3rd | 248 Rx | Diogo S Mon, Oct 9, 2023 |
| Annalee | 340 Rx2 | RX all, subbed ring rows | | Taeja | 306 Rx | L | | Shane | 360 Rx | | | Debora | 278 Rx+ | | | Diogo S | 248 Rx | | | Zach T | 270 Rx2 | | | Justin R | 270 Rx2 | Practicing double unders. Got one round of them unbroken! | | Leslie | 270 Rx | | | Colby | 330 Rx2 | Single Unders | | Sofia | 300 Rx3 | double unders | | Kirklin | 337 Rx | | | Scott B | 180 Rx2 | 3 or 4 rounds | | Hayden P | 255 Rx | |
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WEIGHTLIFTING 10-9-23
(Weight)
22-25 Minutes
A1. Close Grip Bench Press
5-5-5-5-5
Buliding from 67%-70% of regular max. Pointer finger where rough meets the smooth. Keep elbows tucked close. Keep in mind the closer grip will be more challenging, adjust loading accordingly.
A2. Strict CTB Chin Up
5-5-5-5-5, ues a band as needed to prioritize this large range motion. We are trying to prep for Strict ring muscle ups!
Modification options:
Chin Up Negatives 5x1-3 reps
Banded Chin Up-5x5 reps
Foot Assisted Chin Up-5x8 reps
Lat Pull Down-5x8 reps
Ring Row-5x8-12 reps
| 1st | 170 Rx | Taeja Mon, Oct 9, 2023 | | 2nd | 110 Rx | Leslie Mon, Oct 9, 2023
Annalee Mon, Oct 9, 2023 | | 3rd | 105 Rx | Cherise Mon, Oct 9, 2023 | | 1st | 275 Rx | Colby Mon, Oct 9, 2023 | | 2nd | 245 Rx | Bj Mon, Oct 9, 2023 | | 3rd | 235 Rx | Paul K Mon, Oct 9, 2023
Richard P Mon, Oct 9, 2023
Diogo S Mon, Oct 9, 2023 |
| Annalee | 110 Rx | 65, 85, 90, 95, 100, 105, 110, | | Taeja | 170 Rx | Felt good | | Shane | 165 Rx | | | Debora | 100 Rx | | | Diogo S | 235 Rx | | | Richard P | 235 Rx | | | Justin R | 135 Rx | | | Cherise | 105 Rx | | | Nicholas | 205 Rx | | | Paul K | 235 Rx | 185-205-225-235-225 | | Leslie | 110 Rx | | | Colby | 275 Rx | | | Sofia | 60 Rx | | | Scott B | 195 Rx | | | Hayden P | 175 Rx | 25lb weight CTB chin up | | Bj | 245 Rx | | | Jayne | 85 Rx | |
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