WOD Blog
 | Fri, Oct 27 2023 |  |
 | Happy Birthday: Lucas M |
| SHRED 10-27-23 | WARM UP 10-27-23 | WEIGHTLIFTING 10-27-23 | METCON 10-27-23 |
SHRED 10-27-23
(Time, Rx+, Rx2, Rx3)
WARM UP:
45 ON/15 OFF x 8 minutes
1. Row Calories
2. Air Squat
3. Step Over
4. Hip Rotation
5. Spiderman to Hammy R
6. Spiderman to Hammy L
7. Praying Pose
8. Upward Dog/Downward Dog
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COOLDOWN
Single Leg Saddle-1 min R/L
Single Leg Forward Fold-1 min R/L
Saddle-1 min
Forward Fold-1 min
Upward Dog-30 secs
Downward Dog-30 secs
METCON
For Time:
Air Squat-50-40-30-20-10
Row Cals-25-20-15-10-5
*Women do 20-15-12-7-5 calories
Into:
Weighted Step Over-25-20-15-10-5 (pair at sides)
Sit Up-50-40-30-20-10 (anchor allowed)
Goal: Sub 21, CAP 26 minutes.
Rx+: 35/25 pair, 24''/20''
Rx: 25/20 pair, 24''/20''
Rx2: 20/15 pair, 24''/20''
Rx3: 15/12 pair or single, 20''/16''
MODWOD 1: No weight on step overs, Sub 40-30-20-10, 20-15-10-5 rep schemes, 20''/16''
MODWOD 2: No Weight on Stepovers, Sub 30-20-10, 15-10-5 rep schemes, 20''/16'' or Plate Stepovers
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WARM UP 10-27-23
(Check In)
45 ON/15 OFF x 10 Minutes
1. Air Squat/Lunge/Air Squat/Lunge
2. Plate Ground to Overhead
3. Plate Rotation (switch halfway)
5. PVC Passthrough
6. Inchworm + Upward Dog
7. Hip Rotation (switch halfway)
8. Thumbs Up/Breaststrokes
9. Spiderman to Hammy (switch halfway)
10. Praying Pose to Hammy
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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 work
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COOLDOWN
Couch Stretch-1 min R/L
Wall Pigeon-1 min R/L
Lat Stretch on Wall-1 min
Chest Stretch on Wall-1 min R/L
Butterfly-1 min
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WEIGHTLIFTING 10-27-23
(Weight)
20 Minutes
Snatch Work
6-8 Sets:
1 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 | 90 Rx | Leslie Fri, Oct 27, 2023
Annalee Fri, Oct 27, 2023 | | 2nd | 50 Rx | Sofia Fri, Oct 27, 2023 | | 1st | 155 Rx | Bj Fri, Oct 27, 2023 | | 2nd | 145 Rx | Scott B Fri, Oct 27, 2023
Justin R Fri, Oct 27, 2023 | | 3rd | 135 Rx | Colby Fri, Oct 27, 2023
Nicholas Fri, Oct 27, 2023 |
| Annalee | 90 Rx | 55, 75, 85, 85, 85, 85, 85, 90 | | Nicholas | 135 Rx | | | Justin R | 145 Rx | | | Scott B | 145 Rx | | | Colby | 135 Rx | | | Hayden P | 95 Rx | | | Bj | 155 Rx | | | Leslie | 90 Rx | | | Sofia | 50 Rx | |
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METCON 10-27-23
(Time, Rx+, Rx2, Rx3)
FOR TIME:
30/25 Calorie Row
30 Heavy Wall Ball
30 Powersnatch
30 Front Rack Lunge
30/25 Calorie Bike
*Switch position of bike/row as needed to share machines.
Goal: Sub 10, CAP 15 minutes.
Rx+: 30#/10'-20#/9', 100/70
Rx: 30#/10'20#/9', 75/55
Rx2: 20#/10'-14#/9', 65/45
Rx3: 20#/10'-14#/9', 45/35
MODWOD 1: 14#/10'-10#/9', 35/25 or 20/15 DB Snatch, Sub BW Lunge
MODWOD 2: 10#/8'-6#/8', 25/15 or 15/12 DB Snatch, Sub Reverse Lunge or Step Up
| 1st | 9:43 Rx | Annalee Fri, Oct 27, 2023 | | 2nd | 11:30 Rx | Leslie Fri, Oct 27, 2023 | | 3rd | 13:58 Rx | Lily J Fri, Oct 27, 2023 | | 1st | 10:17 Rx | Colby Fri, Oct 27, 2023 | | 2nd | 10:30 Rx | Hayden P Fri, Oct 27, 2023 | | 3rd | 11:45 Rx | Nicholas Fri, Oct 27, 2023 |
| Annalee | 9:43 Rx | | | Nicholas | 11:45 Rx | | | Zach T | 12:21 Rx2 | | | Justin R | 13:31 Rx2 | 30lbs wall ball, 65# barbell | | Scott B | 15:00 Rx2 | 75# on Powersnatch | | Diogo S | 13:14 Rx | | | Colby | 10:17 Rx | | | Hayden P | 10:30 Rx | | | Lily J | 13:58 Rx | | | Bj | 7:43 | 14lb single arm push ball | | Leslie | 11:30 Rx | | | Sofia | 12:47 Rx3 | |
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