WOD Blog
 | Fri, Dec 1 2023 |  |
| SHRED 12-6-24 | WARM UP 12-1-23 | METCON 12-1-23 | WEIGHTLIFTING 12-1-23 |
SHRED 12-6-24
(Reps, Rx+, Rx2, Rx3)
Machine-30/25 calories (within 3 mins)
Shuttle Run-2 minutes
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Inchworm + Upward Dog-3 reps
Spiderman w/ Thoracic Rot-5 reps R/L
Alt Scorpion-10 reps
Downward Dog-30 secs
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COOLDOWN
2x:
Spiderman to Hammy-30 secs R/L
Standing Forward Fold-1 min
Downward Dog-30 secs
METCON
EMOM x 30 minutes (5 rounds)
1. Sled Push-20 m
2. Bike AMRAP
3. Farmers Carry-40 m
4. Row AMRAP
5. D-Ball Front Carry-40 m
6. Shuttle Run AMRAP*
*Shuttle Run=25 feet down, 25 feet back=1 rep. Open standard, touch ground
Score=AMRAP reps
Rx+: 135/90 + KB's, 70/50-53 pair, 100/75
Rx: 135/90 + KB's, 50-53/35 pair, 75/50
Rx2: 135/90 + KB's, 35/25-26 pair, 50/35
Rx3: 90/70 + KB's, 35/25-26 pair, 50/35
MODWOD 1: 90/70 (10 m), 25-26/20 pair, 35/20
MODWOD 2: 70/50 (10 m), 20/15 pair, 35/20
| Vince | 215 Rx | | | Annalee | 203 Rx | |
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WARM UP 12-1-23
(Check In)
Shuttle Run-2 minutes
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30 ON/15 OFF x 2
Deadlift
Alt Fire Hydrant (Donkey Kick Rd 2)
Alt Scorpion (Supine Leg Swing Rd 2)
Glute Bridge
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Spiderman to Hammy-30 secs R/L
Praying Pose-30 secs
hammy Stretch-30 secs
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COOLDOWN
2x:
Seated Forward Fold-1 min
Twisted Cross-1 min R/L
Sumo Twist-1 min R/L
Butterfly-1 min
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METCON 12-1-23
(Reps, Rx+, Rx2, Rx3)
12 min AMRAP:
120 m Burden Shuttle Run (1 DB or KB)*
80 m Farmers Carry (pair)
20 Sumo KB/DB Deadlift (pair)
10 V-Ups
*20 m distance is allowed!
10 m=10 reps, 20 m=20 reps
Rx+: 70/50-53
Rx: 50-53/35 pair
Rx2: 35/25-26 pair, Sub Lemon Squeeze
Rx3: 25-26/20, Sub Lemon Squeeze (assisted)
MODWOD 1: No burden run, 25-26/20, Sub Lemon Squeeze (assisted)
MODWOD 2: No Burden Run, 20/15, Sub Lying Leg Raise
| 1st | 910 Rx | Kirklin Fri, Dec 1, 2023 | | 2nd | 910 Rx2 | Sofia Fri, Dec 1, 2023 | | 1st | 1122 Rx | Hayden P Fri, Dec 1, 2023 | | 2nd | 920 Rx | Colby Fri, Dec 1, 2023 | | 3rd | 850 Rx | Ethan C Fri, Dec 1, 2023 |
| Paul K | 390 Rx2 | V-Ups | | Zach T | 920 Rx2 | V ups | | Kirklin | 910 Rx | | | Sofia | 910 Rx2 | Gotta work on my lemon-squeezes lol | | Hayden P | 1122 Rx | | | Ethan C | 850 Rx | | | Colby | 920 Rx | | | Diogo S | 690 Rx | | | Nicholas | 1120 Rx2 | |
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WEIGHTLIFTING 12-1-23
(Weight)
Deadlift
Work up to a heavy double. Athletes can do non-fatiguing warm up sets (singles) up until the first weight they'd like to try for doubles. (ideally a little heavier than what you hit for last week's 3's).
| Paul K | 235 Rx | 185-195-205-215-225-235 | | Scott B | 335 Rx | | | Zach T | 275 Rx | | | Sofia | 135 Rx | | | Hayden P | 355 Rx | | | Ethan C | 415 Rx | | | Diogo S | 405 Rx | | | Nicholas | 465 Rx | | | Shane | 425 Rx | |
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