WOD Blog
 | Fri, Oct 20 2023 |  |
| WEIGHTLIFTING 10-20-23 | SHRED 10-20-23 | METCON 10-20-23 | WARM UP 10-20-23 |
WEIGHTLIFTING 10-20-23
(Weight)
20 Minutes
Snatch Work
6-8 Sets:
2 Second Position Snatch
1 Snatch (from ground)
Building from 65% of max. Start heavier than last week and build as form allows. Those doing squat snatch stick with that! Athletes can reset their grip for the snatch from the ground.
| 1st | 145 Rx | Taeja Fri, Oct 20, 2023 | | 2nd | 95 Rx | Debora Fri, Oct 20, 2023 | | 3rd | 70 Rx | Cherise Fri, Oct 20, 2023 | | 1st | 145 Rx | Bj Fri, Oct 20, 2023 | | 2nd | 135 Rx | Scott B Fri, Oct 20, 2023
Paul K Fri, Oct 20, 2023 | | 3rd | 120 Rx | Justin R Fri, Oct 20, 2023 |
| Nicholas | 115 Rx | | | Paul K | 135 Rx | 65-75-85-95-105-115-125-135 | | Debora | 95 Rx | | | Cherise | 70 Rx | | | Sofia | 45 Rx | Multiple failed attempts @50 | | Taeja | 145 Rx | Sticky but better than last week | | Angie | 65 Rx | | | Scott B | 135 Rx | | | Justin R | 120 Rx | | | Bj | 145 Rx | |
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SHRED 10-20-23
(Time, Rx+, Rx2, Rx3)
WARM UP:
Shuttle Run-2 minutes
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Band Pull Apart-20 reps
Band Press-10 reps
Bent Over Pull Apart-10 reps
Band Passthrough-10 reps
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Cat-Cow-10 reps
Quadruped Thoracic Opener-5 reps R/L
YTW's-10 reps each
Side Plank-20 secs R/L
Downward Dog-30 secs
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COOLDOWN
Puppy Dog-1 min R/L
Twisted Cross-1 min R/L
Thread the Needle-1 min R/L
Downward Dog-1 min
STRENGTH WORK
EMOM x 16 (4 sets)
1. Strict Chin Up-6 reps
2. Barbell Strict Press-6 reps
3. Barbell Row-8 reps
4. Push Up OR Dip-8-10 reps
METCON
3 Rounds For Time:
400 m Run
21/15 Calorie Ski
15 Devil Press
Goal: Sub 15, CAP 20 minutes.
*If needed rowers can be utilized.
Rx+: 50/35 pair
Rx: 35/25 pair
Rx2: 25/20 pair
Rx3: 20/15 pair, Sub 300 m Run
MODWOD 1: Sub 300 m Run, 15/12 Calories, 12 burpees for Devil Press
MODWOD 2: Sub 200 m Run OR 600 m Bike Erg, 15/12 Calories, 12 Bodybuilder to Box for Devil Press
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METCON 10-20-23
(Time, Rx2, Rx3)
FOR TIME:
10-9-8-7-6-5-4-3-2-1:
Sumo Deadlift High Pull
Toes to Bar
*100 m Run after each set
Goal: Sub 12, CAP 16 minutes.
Rx: 115/75
Rx2: 95/65, Sub Hanging Leg Raise
Rx3: 75/55, Sub KTC
MODWOD 1: 45/35, Sub Lying Toes to Bar, 50 m Run
MODWOD 2: Sub KB SDHP (26/20), Lying Toes to Bar, 50 m Run OR 150 m Bike Erg
| 1st | 14:20 Rx | Debora Fri, Oct 20, 2023 | | 2nd | 14:36 Rx2 | Cherise Fri, Oct 20, 2023 | | 3rd | 15:55 Rx3 | Angie Fri, Oct 20, 2023 | | 1st | 12:41 Rx2 | Nicholas Fri, Oct 20, 2023 | | 2nd | 13:31 Rx2 | Justin R Fri, Oct 20, 2023 | | 3rd | 14:40 Rx3 | Paul K Fri, Oct 20, 2023 |
| Nicholas | 12:41 Rx2 | | | Debora | 14:20 Rx | | | Cherise | 14:36 Rx2 | | | Sofia | 13:20 | 45 lb barbell, HLR | | Taeja | DNF Rx | Had a lil panic attack mid wod 🥴 blame that for not finishing my last 2 reps and the run | | Angie | 15:55 Rx3 | | | Justin R | 13:31 Rx2 | 85lbs sumo deadlift, hanging leg raises | | Paul K | 14:40 Rx3 | HLR |
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WARM UP 10-20-23
(Check In)
45 ON/15 OFF x 10 minutes
1. Jumping Jacks
2. Air Squat
3. Sumo Deadlift
4. Band Pull Apart
5. Band Passthrough
6. Cat-Cow
7. Hip Rotation (switch halfway)
8. Spiderman w/ Thoracic Rot R
9. Spiderman w/ Thoracic Rot L
10. Downward Dog
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Burgener Warm Up (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)
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5 PVC OHS
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Explain snatch complex and warm up with the empty bar
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COOLDOWN
2x:
Seated Straddle
1 min R
1 min L
1 min Middle
Calf Stretch on Rig-1 min R/L
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