WOD Blog
 | Fri, Oct 13 2023 |  |
 | Happy Birthday: Stacey S |
| SHRED 10-13-23 | WARM UP 10-13-23 | METCON 10-13-23 | WEIGHTLIFTING 10-13-23 |
SHRED 10-13-23
(Time, Rx2, Rx3)
WARM UP:
45 ON/15 OFF x 12 minutes
1. Bike Calories
2. Russian Swing
3. Goblet Squat
4. Alt Fire Hydrant
6. Alt Donkey Kick
7. Spiderman to Hammy R
8. Spiderman to Hammy L
9. Alt Scorpions
10. Supine Leg Swings
11. Praying Pose
12. Downward Dog
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Scap Pull-10 reps
Arch Hollow-10 reps
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COOLDOWN
Single Leg Saddle-1 min R/L
Single Leg Forward Fold-1 min R/L
Butterfly-1 min
Puppy Dog-1 min
METCON
Every 7 minutes x 4 sets complete the following:
15/12 Calorie Bike
15 Dumbbell Deadlift (pair)
15 Goblet Squat
15 Toes to Bar
20 m Sled Push
REST w/ time remaining
**ROUNDS 2 and 4 start from the bottom and work your way up.
***Score=total working time. Approach each round with an aggressive pace.
Rx: 50/35, 135/90
Rx2: 35/25, Sub Hanging Leg Raise, 135/90
Rx3: 25/20, Sub KTC, 90/70
MODWOD 1: 20/15, Sub Lying Toes to Bar, 90/70, Sub 12 reps of each, 12/9 calories
MODWOD 2: 15/12, Sub Lying Toes to Bar, 20/15 (10 m push), Sub 10 reps of each, 10/7 calories
| Vince | 12:45 Rx2 | Ttb,135# sled |
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WARM UP 10-13-23
(Check In)
EMOM x 9
1. Jumping Jacks
2. Air Squats
3. Deadlift
4. PVC Passthrough
5. Hip Rotation (switch halfway)
6. Thumbs Up/Breaststrokes
7. Spiderman w/ Thoracic Rot (switch halfway)
8. Glute Bridges
9. Praying Pose to Hammy
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Burgener Warm Up w/ PVC
(from POWER position)
5 Down and Up-(speed through the middle)
5 Elbows High and Outside-(keep the bar close)
5 Muscle Snatch-(strong turnover)
5 Snatch Land-(foot work)
5 OHS w/ PVC
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Review snatch form and warm up with empty bar. Warm up TTB more before metcon.
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COOLDOWN
Single Leg Saddle-1 min R/L
Single Leg Forward Fold-1 min R/L
Puppy Dog-1 min R/L
Seated Straddle-1 min
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METCON 10-13-23
(Reps, Rx2, Rx3)
12 min AMRAP:
12 Air Squat
9 Deadlift
6 Toes to Bar
*Every 3 rounds stop and perform 15/12 machine calories before resuming.
Score=all reps including the machine!
Rx: 185/125
Rx2: 165/115, Sub Hanging Leg Raise or Toes to Rings
Rx3: 135/95, Sub KTC
MODWOD 1: 115/75, Sub Lying Toes to Bar, 12/9 Calories
MODWOD 2: 75/55, Sub Lying Toes to Bar, 10/7 Calories, Air Squat to Target
| 1st | 264 Rx | Marnae Fri, Oct 13, 2023 | | 2nd | 231 Rx | Debora Fri, Oct 13, 2023 | | 3rd | 222 Rx2 | Annalee Fri, Oct 13, 2023 | | 1st | 279 Rx | Seth B Fri, Oct 13, 2023 | | 2nd | 258 Rx | Colby Fri, Oct 13, 2023 | | 3rd | 204 Rx | Nicholas Fri, Oct 13, 2023 |
| Seth B | 279 Rx | Hard spicy 🌶️ metcon | | Debora | 231 Rx | | | Paul K | 140 Rx3 | | | Justin R | 207 Rx3 | 135# deadlift, half TTB half hanging leg raises | | Zach T | 219 Rx3 | | | Marnae | 264 Rx | | | Nikki | 159 Rx2 | | | Annalee | 222 Rx2 | RX all but lay TTB. Grip pain. 👎🏻👎🏻 | | Colby | 258 Rx | | | Sofia | 213 Rx3 | HLR | | Nicholas | 204 Rx | First on T2B. Need to work rhythm |
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WEIGHTLIFTING 10-13-23
(Weight)
20 Minutes
Power Position+Second Position Snatch
6-8 Sets:
2 POWER Position Snatch
1 SECOND Position Snatch
Building from 52-55%. Still prioritizing form and positions over load. if You have the mobility opt for squat snatch, if you're still working on it, go power.
| 1st | 90 Rx | Annalee Fri, Oct 13, 2023 | | 2nd | 85 Rx | Debora Fri, Oct 13, 2023
Marnae Fri, Oct 13, 2023 | | 3rd | 65 Rx | Nikki Fri, Oct 13, 2023 | | 1st | 175 Rx | Seth B Fri, Oct 13, 2023 | | 2nd | 145 Rx | Bj Fri, Oct 13, 2023
Nicholas Fri, Oct 13, 2023 | | 3rd | 115 Rx | Paul K Fri, Oct 13, 2023 |
| Seth B | 175 Rx | Fell on my ass | | Paul K | 115 Rx | 65-75-85-95-105-115 | | Justin R | 85 Rx | Hip was irritated today 🫠 | | Marnae | 85 Rx | | | Nikki | 65 Rx | | | Annalee | 90 Rx | Knee pain. 65, 85, 85, 75, 80, 85, 90, 95-f, 95-f, 85 | | Nicholas | 145 Rx | | | Sofia | 50 Rx | | | Debora | 85 Rx | | | Bj | 145 Rx | |
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