WOD Blog
 | Fri, Nov 3 2023 |  |
| WEIGHTLIFTING 11-3-23 | SHRED 11-3-23 | METCON 11-3-23 | WARM UP 11-3-23 |
WEIGHTLIFTING 11-3-23
(Weight)
20 Minutes:
Snatch (power or squat)
Work up to a heavy single. Make even jumps in warm ups and focus on precision and aggression throughout!
| 1st | 75 Rx | Cherise Fri, Nov 3, 2023 | | 2nd | 57.2 Rx | Sofia Fri, Nov 3, 2023 | | 1st | 175 Rx | Nicholas Fri, Nov 3, 2023
Bj Fri, Nov 3, 2023 | | 2nd | 160 Rx | Justin R Fri, Nov 3, 2023 |
| Justin R | 160 Rx | PR | | Bj | 175 Rx | | | Cherise | 75 Rx | Managed 80 but it was ugly | | Sofia | 57.2 Rx | | | Nicholas | 175 Rx | |
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SHRED 11-3-23
(Time, Rx+, Rx2, Rx3)
WARM UP:
Shuttle Run-2 minutes
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2x:
DB OH Carry (single)-20 m R/L
DB High Pull-5 reps R/L
DB Strict Press-5 reps R/L
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Inchworm + Upward Dog-3 reps
YTW's-10 reps each
Plank off Hands-30 secs
Puppy Dog-30 secs
Reverse Shoulders-30 secs
SKILL WORK
EMOM x 10
1. DB/KB OH Carry-40 m (pair)
2. Farmers Carry-40 m (pair)
METCON
6 Rounds For Time:
1 Wall Walk
10 Pull Up
10 Matador Leg Raise
10 Dumbbell Hang Clean
10 Dumbbell Push Press
10/7 Calorie Ski
Goal: Sub 20, CAP 26 minutes.
Rx+: 50/35 pair
Rx: 40-45/25 pair
Rx2: 25/20 pair, Sub partial wall walk, Ring Rows
Rx3: 20/15 pair, Sub 5 m fwd/bwd Bear Crawl, Ring Rows,
MODWOD 1: 20/15 pair, Sub 5 m fwd/bwd Bear Crawl, 8 reps of each, 8/6 Calorie Ski
MODWOD 2: 15/12 pair, Sub 10 Plank Shoulder Tap, 8 reps of each, 8/6 Calorie Ski
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METCON 11-3-23
(Time, Rx2, Rx3)
3 Rounds For Time:
25/20 Row Calories
25 Box Jump
Goal: Sub 10, CAP 15 minutes.
*If needed ski can also be used, rower is first choice.
Rx: 24''/20''
Rx2: 24''/20'' Step Ups Allowed
Rx3: 20''/16'', Step Ups Allowed
MODWOD 1: 20''/16'', Step Ups Allowed, Sub 20/15 Calories, 20 Step Ups
MODWOD 2: Sub Plate Step Ups, Sub 15/12 Calories, 15 Step Ups
| 1st | 9:19 Rx | Kirklin Fri, Nov 3, 2023 | | 2nd | 10:34 Rx | Sofia Fri, Nov 3, 2023 | | 3rd | 13:21 Rx | Cherise Fri, Nov 3, 2023 | | 1st | 7:47 Rx | Hayden P Fri, Nov 3, 2023 | | 2nd | 8:17 Rx | Shane Fri, Nov 3, 2023 | | 3rd | 9:35 Rx | Nicholas Fri, Nov 3, 2023 |
| Justin R | 9:42 Rx | | | Zach T | 10:01 Rx | | | Cherise | 13:21 Rx | | | Hayden P | 7:47 Rx | | | Sofia | 10:34 Rx | | | Shane | 8:17 Rx | | | Kirklin | 9:19 Rx | | | Nicholas | 9:35 Rx | |
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WARM UP 11-3-23
(Check In)
Step Up-2 minutes
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Air Squat-10 reps
Shoulders 6 Ways-5 reps
PVC Passthrough-10 reps
Hip Rotation-20 reps R/L
Swimmers-5 reps
Spiderman + Thor Rot-5 reps R/L
Praying Pose-30 secs
Downward Dog-30 secs
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Burgener Warm Up (from POWER position)
5 Reps Each
Down and Up (speed through the middle)
Elbows High and Outside (keep the bar close)
Muscle Snatch (fast turnover)
Snatch Land (footwork)
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PVC OHS-5 reps
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Explain weightlifting and warm up snatch with empty bar
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