WOD Blog
 | Tue, Oct 10 2023 |  |
 | Happy Birthday: Jeff H |
| SHRED 10-10-23 | METCON 10-10-23 | WARM UP 10-10-23 |
SHRED 10-10-23
(Time, Rx2, Rx3)
WARM UP:
Shuttle Run-2 minutes
Box Step Up-2 minutes
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Air Squat-20 reps
Inchworm + Upward Dog-3 reps
Hip Rotation-20 reps R/L
Thumbs Up-10 reps
Breaststrokes-10 reps
Samson Stretch-30 secs R/L
Praying Pose-30 secs
Downward Dog-30 secs
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COOLDOWN
Couch Stretch-1 min R/L
Modified Hurdlers Stretch-1 min R/L
Pigeon Pose-1 min R/L
Puppy Dog-1 min
TEAM RELAY
8 min AMRAP:
Teams of 2-3 athletes, perform full rounds, I go, you go style:
10 Jump Lunges (sub regular lunges as needed)
10 m Sled Push (90/70)
METCON
3 Rounds For Time:
20/15 Calorie Ski
20 Wall Ball
20 Toes to Bar
20 Box Jump
200 m Run
Goal: Sub 18, CAP 23 minutes.
*If needed, rowers can be used instead of ski if class is larger.
Rx: 20#/10'-14#/9', 24''/20''
Rx2: 14#/10'-10#/9', 20''/16'', Sub Hanging Leg Raise
Rx3: 14#/10'-10#/9', 20''/16'', Sub KTC
MODWOD 1: 10#/8'-6#/8', 20''/16'', Sub Lying Toes to Bar, 15 reps of each, 15/12 Calorie Ski, 150 m Run
MODWOD 2: 10#/8'-6#/8', Plate Step Ups, Sub Lying Toes to Bar, 12 reps of each, 12/9 Calories, 100 m Run
| Vince | 19:31 | 14# wb all else RX |
|
METCON 10-10-23
(Time, Rx+, Rx2, Rx3)
FOR TIME:
400 m Run
40 Butterfly Sit Up
40 KB Deadlift (pair)
200 m Farmers Carry (pair)
40/30 Calorie Bike
20 Powerclean
400 m Run
----REST 3 minutes----
200 m Run
20 Butterfly Sit Ups
20 KB Deadlift
100 m Farmers Carry
20/15 Calorie Bike
10 Powerclean
200 m Run
Goal: Sub 25, CAP 30 minutes.
*If class is large any machine can be used.
Rx+: 70/53, 135/95
Rx: 53/35, 135/95
Rx2: 35/26, 115/75
Rx3: 25-26/20, 75/55
MODWOD 1: 25-26/20, 45/35 or 20/15 DB pair, Anchored Sit Up
Sub for part 1:
300 m Run
30/25 Calories
30 reps for 40 rep movements
15 Powerclean
Sub for Part 2:
150 m Run
15/12 Calories
15 reps for 20 rep movements
10 Powerclean
MODWOD 2: 20/15, 45/35 or 15/12 DB pair, Assisted Sit Ups
Sub for Part 1
200 m Run
100 m Farmers Carry
20/15 Calories
25 reps of 40 rep movements
15 Powerclean
Sub for Part 2:
100 m Run
15/12 Calories
10 reps for 20 rep movements
50 m Farmers Carry
| 1st | 25:28 Rx | Taeja Tue, Oct 10, 2023 | | 2nd | 26:03 Rx | Kirklin Tue, Oct 10, 2023 | | 3rd | 26:27 Rx | Lily Joh Tue, Oct 10, 2023 | | 1st | 24:53 Rx | Ethan C Tue, Oct 10, 2023 | | 2nd | 26:36 Rx | Colby Tue, Oct 10, 2023 | | 3rd | 27:58 Rx | Nicholas Tue, Oct 10, 2023 |
| Lily Joh | 26:27 Rx | | | Ethan C | 24:53 Rx | | | Nicholas | 27:58 Rx | Full send on first 400m. Light to moderate send on the rest. | | Keith C | 30 Rx3 | | | Kirklin | 26:03 Rx | | | Colby | 26:36 Rx | | | Diogo S | 30:00 Rx | | | Taeja | 25:28 Rx | Plantar fascia is getting better 👍🏽 | | Bj | 24:43 | 800m,400m bike | | Tia N | 28:04 Rx3 | That was just somethin’ |
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WARM UP 10-10-23
(Check In)
Run-200 m OR Shuttle Run-1 min
----
Straight Leg Kick-20 m
Heel Walk-20 m
Toe Walk-20 m
Grapevines-20 m
High Knees-20 m
Butt Kickers-20 m
----
Inchworm + Upward Dog-3 reps
Hip Rotation-20 reps R/L
Spiderman w/ Thoracic Rot-5 reps R/L
Downward Dog w/ Calf Stretch-20 secs R/L
----
Clean Grip Deadlift-5 reps
Hang Clean High Pull-5 reps
Powerclean-5 reps
----
Explain metcon
----
COOLDOWN
Modified Hurdlers Stretch-1 min R/L
Seated Straddle-1 min
Supine Twist-1 min R/L
Downward Dog-1 min
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