WOD Blog
 | Mon, Nov 6 2023 |  |
| SHRED 11-6-23 | WARM UP 11-6-23 | METCON 11-6-23 | WEIGHTLIFTING 11-6-23 |
SHRED 11-6-23
(Calories, Rx2, Rx3)
WARM UP:
45 ON/15 OFF x 10 minutes
1. Row Calories
2. Plate Ground to Overhead
3. Plate Row
4. Plate Rotation (switch halfway)
5. Inchworm + Upward Dog
6. Thumbs Up/Breaststrokes
7. Alt Scorpion
8. Supine Leg Swing
9. Glute Bridges
10. Downward Dog Foot Tap
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COOLDOWN
Modified Hurdlers Stretch-1 min R/L
Twisted Cross-1 min R/L
Thread the Needle-1 min R/L
Puppy Dog-1 min
METCON
FOR TOTAL CALORIES
15 minute Row for MAX calories:
Every 5 minutes including 3-2-1 go stop and perform:
2 Rounds:
5 Devil Press
5 Lateral Burpee Over Rower
REST 2 minutes
15 minute C2 Bike for MAX calories:
Every 5 minutes including 3-2-1 stop and perform:
2 Rounds:
5 Burpee Pull Up
5 D-Ball Over Shoulder
Rx: 35/25 pair, 75/50
Rx2: 25/20 pair, 50/35, Sub Burpee+Jumping Pull Up
Rx3: 20/15 pair, 50/35, Sub Regular Burpees, Bodybuilder+Jumping Pull Up
MODWOD 1: Sub Bodybuilder for Devil Press, 35/20, Bodybuilder+Jumping Pull Up
MODWOD 2: Sub Double DB Snatch (12/10 for Devil Press, 35/20, Bodybuilder for Burpee Pull Up
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WARM UP 11-6-23
(Time)
45 ON/15 OFF x 10 minutes
1. Jumping Jacks
2. Air Squat
3. Strict Press
4. Inchworm + Upward Dog
5. Hip Rotation (switch halfway)
6. Thumbs Up/Breaststrokes
7. Samson Stretch to Hammy R
8. Samson Stretch to Hammy L
9. Praying Pose
10. Downward Dog
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Split Squat-5 reps R/L
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Review split jerk
Hands on hips: Dip and Split x 3
Hands at shoulders: Dip and split x 3
Dip and Punch hands and feet- x 3
Split Jerk w/ Barbell-3 reps
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COOLDOWN
Single Leg Saddle-1 min R/L
Twisted Cross-1 min R/L
Puppy Dog-1 min
Thread the Needle-1 min R/L
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METCON 11-6-23
(Time, Rx+, Rx2, Rx3)
5 Rounds For Time:
Run-150 m
Wall Ball-15 reps
Pull Up-10 reps
Goal: Sub 13, CAP 16 minutes
Rx+: Sub CTB Pull Up, 20#/10'-14#/9'
Rx: 20#/10'-14#/9'
Rx2: 14#/10'-10#/9', Sub Ring or Inverted Row
Rx3: 14#/10'-10#/9', Sub 10 reps on Wall Ball, Sub Ring or Inverted Row
MODWOD 1: 10#/8'-6#/8', Sub 100 m Run, 10 reps on Wall Ball, Sub Ring or Inverted Row
MODWOD 2: 10#/8'-6#/8', Sub 100 m Run, 10 reps on Wall Ball, Sub Ring or Inverted Row, Sub 4 rounds
| 1st | 12:59 Rx+ | Debora Mon, Nov 6, 2023 | | 2nd | 12:12 Rx | Lily Joh Mon, Nov 6, 2023 | | 3rd | 12:50 Rx | Rachel T Mon, Nov 6, 2023 | | 1st | 10:10 Rx | Colby Mon, Nov 6, 2023 | | 2nd | 10:23 Rx | Hayden P Mon, Nov 6, 2023 | | 3rd | 11:30 Rx | Shane Mon, Nov 6, 2023 |
| Debora | 12:59 Rx+ | 🥵 | | Diogo S | 13:44 Rx | | | Annalee | 10:27 Rx2 | RX weight. Biked 400m for runs | | Cherise | 11:03 Rx2 | | | Zach T | 13:55 Rx | Subbed Ring rows for pull-ups | | Shane | 11:30 Rx | | | Leslie | 13:43 Rx | | | Sofia | 10:08 Rx2 | | | Colby | 10:10 Rx | | | Rachel T | 12:50 Rx | | | Hayden P | 10:23 Rx | | | Bj | 7:30 Rx2 | Sub 300 m biki | | Lily Joh | 12:12 Rx | | | Nicholas | 14:32 Rx | | | Jennifer D | 14:47 Rx3 | |
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WEIGHTLIFTING 11-6-23
(Weight)
Push OR Split Jerk
5-5-5-5-5
Start around 65% of max and building as tolerated but focusing on form and positions over load today. If you're new to split jerk, start lighter and focus on foot work and form!
| 1st | 145 Rx | Taeja Mon, Nov 6, 2023 | | 2nd | 120 Rx | Annalee Mon, Nov 6, 2023 | | 3rd | 115 Rx | Rachel T Mon, Nov 6, 2023
Leslie Mon, Nov 6, 2023
Debora Mon, Nov 6, 2023 | | 1st | 195 Rx | Bj Mon, Nov 6, 2023 | | 2nd | 185 Rx | Nicholas Mon, Nov 6, 2023 | | 3rd | 175 Rx | Hayden P Mon, Nov 6, 2023
Diogo S Mon, Nov 6, 2023 |
| Annalee | 120 Rx | 65, 95, 105, 110, 115, 120 | | Debora | 115 Rx | | | Diogo S | 175 Rx | | | Cherise | 75 Rx | | | Zach T | 115 Rx | | | Derek N | 135 Rx | | | Shane | 145 Rx | | | Leslie | 115 Rx | | | Sofia | 70 Rx | | | Colby | 135 Rx | | | Rachel T | 115 Rx | | | Hayden P | 175 Rx | 135-145-155-165-175 | | Bj | 195 Rx | | | Nicholas | 185 Rx | | | Taeja | 145 Rx | Push jerk. Felt like a bus 🚌 | | Jennifer D | 55 Rx | |
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