WOD Blog
 | Tue, Nov 14 2023 |  |
 | Happy Birthday: Alec |
| WARM UP 11-14-23 | SHRED 11-14-23 | METCON 11-14-23 |
WARM UP 11-14-23
(Check In)
Shuttle Run-2 minutes
Straight Leg Kick-20 m
Heel Walk-20 m
Toe Walk-20 m
Grapevines-20 m R/L
Skips-20 m
Butt Kickers-20 m
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2x:
30 Jump Rope
10 Deadlift
10 Alt Scorpion
10 Supine Leg Swings
10 Glute Bridges
10 Downward Dog Foot Tap
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Explain metcon and warm up deadlift
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COOLDOWN
Single Leg Forward Fold-1 min R/L
Single Leg Saddle-1 min R/L
Downward Dog-30 secs
Butterfly-1 min
Saddle-1 min
Downward Dog-30 secs
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SHRED 11-14-23
(Reps, Rx2, Rx3)
45 ON/15 OFF x 10 minutes
1. Bike
2. Step Up
3. Goblet Squat
4. Russian Swing
5. Hip Rotation (switch halfway)
6. Samson Stretch to Hammy R
7. Samson Stretch to Hammy L
8. Glute Bridge
9. Praying Pose
10. Downward Dog
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COOLDOWN
Couch Stretch-1 min R/L
Pigeon Pose-1 min R/L
Seated Forward Fold-1 min
Supine Twist-1 min
Downward Dog-1 min
METCON
3 Total Rounds alternating between triplets:
3 min AMRAP:
C2 Bike-8/6 Calories
Goblet Squat-8 reps
DB Deadlift-10 reps (pair)
REST 1 minute
3 min AMRAP:
Box Jump-8 reps
Sit Up-8 reps (no anchor)
Sled Push-10 m (count as 10 reps)
REST 1 minute
Rx: 50/35, 24''/20'', 135/90
Rx2: 40-45/25, 24''/20'' Step Ups Allowed, 90/70
Rx3: 35/25, 20''/16'', Step Ups Allowed, 90/70
MODWOD 1: 25/20, 20''/16'', Step Ups Allowed, 70/50, Anchored Sit Up
MODWOD 2: 20/15, Plate Step Ups, 70/50, Assisted Sit Up, Sub 6/6/8 rep scheme
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METCON 11-14-23
(Time, Rx+, Rx2, Rx3)
Every 9 minutes x 4 sets
400 m Run
20 Deadlift
20/15 Calorie Bike
80 Double Unders
REST w/ time remaining
***Rounds 2 and 4 start from the bottom and work up. If needed, swap placement of bike and run to accomodate larger classes. SCORE=total working time.
Rx+: 225/155
Rx: 185/125
Rx2: 135/95, Sub 120 Singles
Rx3: 115/75, Sub 300 m Run, Sub 80 Singles
MODWOD 1: 75/55, Sub 200 m Run, 80 Plate Taps
MODWOD 2: 45/35, Sub 300 m Row for Run, 60 Plate Taps, 15 reps of deadlift/bike 15/12 Calories
| Paul K | 32:40 Rx2 | | | Derek N | 29:40 Rx | 6:28, 7:24, 7:50, 7:58 | | Nicholas | 21:15 Rx2 | | | Ethan C | 23:07 Rx | |
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