WOD Blog
 | Fri, Nov 17 2023 |  |
 | Happy Birthday: Rachel T & Scott Y |
| SHRED 11-17-23 | METCON 11-17-23 | WARM UP 11-17-23 | WEIGHTLIFTING 11-17-23 |
SHRED 11-17-23
(Reps, Rx2, Rx3)
WARM UP:
EMOM x 5
1. Assault Bike
2. Air Squat
3. Russian Swing
4. Box Step Up
5. Assault Bike
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Hip Rotation-20 reps R/L
Frog Pose-30 secs
Supine Twist-30 secs R/L
Hip Bridge March-20 reps
Weighted Praying Pose-30 secs
Hammy Stretch-30 secs
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COOLDOWN
Couch Stretch-1 min R/L
Wall Pigeon-1 min R/L
Single Leg Forward Fold-1 min R/L
Seated Straddle-1 min
METCON 1:
5 Sets:
30 seconds Jump Squat
30 seconds REST
30 second Assault Bike
1 min REST
We are looking for HIGH power output and fast pace today!
Rx-Rx3: As written
MODWOD: Sub Air Squats for Jump Squat
METCON 2:
15 min AMRAP:
20 Russian Swing
20 Matador Leg Raise
20 Box Step Ups
Goal: 270+ reps (4.5+ rounds)
*FOR SCORING COMBINE REPS FROM PART A WITH REPS FROM PART B.
Rx: 53/35, 24''/20''
Rx2: 35/26, Sub Knee Raises, 24''/20''
Rx3: 26/20 Sub Knee Raises, 20''/16''
MODWOD 1: 20/15, Sub Lying Toes to Bar, 15 reps of each, 20''/16''
MODWOD 2: 20/15, Sub Lying Toes to Bar, Plate Step Ups
| 1st | 604 | Vince Fri, Nov 17, 2023 |
| Vince | 604 | 44# kb, all else RX |
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METCON 11-17-23
(Reps, Rx+, Rx2, Rx3)
8 min AMRAP:
Squat Clean-1-2-3-4-5-6-7-8-9-10 etc.
PVC Jump Over-2-4-6-8-10-12-14-16-18-20 etc.
Goal: 96+ reps (getting into jump overs on 16's)
Rx+: 165/115, 24''/20''
Rx: 135/95, 24''/20''
Rx2: 115/75, 20''/16''
Rx3: 75/55, 20''/16'', Step Overs Allowed
MODWOD 1: Sub 45/35 Front Squat, 20''/16'' Step Overs allowed
MODWOD 2: Sub 20/15 Goblet Squat, Plate step Overs
| 1st | 89 Rx | Debora Fri, Nov 17, 2023 | | 2nd | 86 Rx3 | Sofia Fri, Nov 17, 2023 | | 3rd | 33 | Cherise Fri, Nov 17, 2023 | | 1st | 105 Rx | Nicholas Fri, Nov 17, 2023 | | 2nd | 89 Rx | Bj Fri, Nov 17, 2023 | | 3rd | 70 Rx | Mike C Fri, Nov 17, 2023 |
| Mike C | 70 Rx | 115 on bar | | Cherise | 33 | 95# cleans, push-ups instead of jumps | | Zach T | 66 Rx2 | | | Debora | 89 Rx | | | Diogo S | 59 Rx | | | Sofia | 86 Rx3 | | | Nicholas | 105 Rx | | | Paul K | 63 Rx3 | | | Bj | 89 Rx | |
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WARM UP 11-17-23
(Check In)
45 ON/15 OFF x 10 minutes
1. Box Step Overs
2. Air Squat
3. Deadlift
4. Hip Rotation (switch halfway)
5. Samson Stretch to Hammy R
6. Samson Stretch to Hammy L
7. Alt Scorpion/Supine Leg Swing
8. Glute Bridges
9. Praying Pose
10. Downward Dog
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Explain weightlifting
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COOLDOWN
Saddle Pose-1 min
Single Leg Forward Fold-1 min R/L
Seated Straddle-1 min
Calf Stretch on Rig-1 min R/L
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WEIGHTLIFTING 11-17-23
(Weight)
20-25 Minutes
Deadlift
6-6-6-6-6
Start slightly heavier than last week (67-72%). Reset each rep still and build as tolerated.
| 1st | 185 Rx | Debora Fri, Nov 17, 2023 | | 2nd | 135 Rx | Saori Fri, Nov 17, 2023 | | 3rd | 120 Rx | Sofia Fri, Nov 17, 2023 | | 1st | 425 Rx | Nicholas Fri, Nov 17, 2023 | | 2nd | 325 Rx | Diogo S Fri, Nov 17, 2023 | | 3rd | 305 Rx | Scott B Fri, Nov 17, 2023 |
| Mike C | 255 Rx | Did 275 on set 6 for 2 reps | | Paul K | 195 Rx | 135-155-175-185-195 | | Saori | 135 Rx | Hip thruster x 9 due to elbow injury | | Scott B | 305 Rx | | | Zach T | 255 Rx | | | Debora | 185 Rx | | | Diogo S | 325 Rx | | | Sofia | 120 Rx | | | Nicholas | 425 Rx | |
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