WOD Blog
 | Mon, Dec 18 2023 |  |
| SHRED 12-18-23 | WEIGHTLIFTING 12-18-23 | METCON 12-18-23 | WARM UP 12-18-23 |
SHRED 12-18-23
(Reps, Rx2, Rx3)
WARM UP
EMOM x 5 minutes
1. Box Step Up
2. Plate Ground to Overhead
3. Plate Squat
4. Plate Rotation (switch halfway)
5. Jumping Jacks
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Inchworm + Upward Dog-3 reps
Hip Rotation-20 reps R/L
Thumbs Up-10 reps
Breaststrokes-10 reps
Samson Stretch-30 secs R/L
Praying Pose-30 secs
Downward Dog-30 secs
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COOLDOWN
2x:
Single Leg Saddle-1 min R/L
Single Leg Forward Fold-1 min R/L
Butterfly-1 min
4 Rounds for MAX reps, 1 min each station:
Row Calories
C2 Bike Calories
Ski Calories
Goblet Squat
Alt DB Snatch
Box Jump
REST
Goal: 315+ reps
Rx: 50/35, 24''/20''
Rx2: 35/25, 24''/20'' Step Ups Allowed
Rx3: 25/20, 20''/16'', Step Ups Allowed
MODWOD 1: 20/15, 20''/16'', Step Ups Allowed
MODWOD 2: 15/12, Plate Step Ups Allowed
| Vince | 400 | 35# db all else rx | | Annalee | 369 Rx | 48, 45, 41, 83, 79, 73 (step ups, amer swings for snatches) |
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WEIGHTLIFTING 12-18-23
(Weight)
25 Minutes:
3-5 Working sets:
A1. Bench Press-5 reps
A2. Strict Weighted Pull Up-5 reps
A3. Dumbbell Strict Press-10 reps
A4. Dumbbell Row-10 reps each side
REST 2 minutes
Start bench press around 70-75% of 1RM and build each set as tolerated.
Pull Up modification options:
Accumulate 3-5 BW reps
Negatives x 3-5 reps
Band Assisted x 5-8 reps
Lat Pull Down x 10-12 reps
| 1st | 105 Rx | Rachel T Mon, Dec 18, 2023
Taeja Mon, Dec 18, 2023 | | 2nd | 100 Rx | Leslie Mon, Dec 18, 2023 | | 3rd | 62.2 Rx | Sofia Mon, Dec 18, 2023 | | 1st | 265 Rx | Colby Mon, Dec 18, 2023 | | 2nd | 175 Rx | Paul K Mon, Dec 18, 2023 | | 3rd | 135 Rx | Derek N Mon, Dec 18, 2023 |
| Nicholas | 115 Rx | | | Paul K | 175 Rx | 135-155-175x2, 50#, 45# | | Derek N | 135 Rx | | | Taeja | 105 Rx | | | Rachel T | 105 Rx | | | Leslie | 100 Rx | | | Sofia | 62.2 Rx | 4 strict, 1 forced | | Colby | 265 Rx | 25lbs Pull Up, 50 DB, 70 DB Row |
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METCON 12-18-23
(Reps, Rx+, Rx2, Rx3)
8 min AMRAP:
2-4-6-8-10-12-14 etc.
Alt DB Snatch (total, not per arm)
Burpee
*20 Double Unders after each round
Rx+: 70/50
Rx: 50/35
Rx2: 35/25, Sub 30 Singles
Rx3: 25/20, Sub 20 singles
MODWOD 1: 20/15, Sub Bodybuilders, Sub 20 plate taps
MODWOD 2: 15/12, Sub Bodybuilder to Box, Sub 20 plate taps
| 1st | 205 Rx | Taeja Mon, Dec 18, 2023 | | 2nd | 178 Rx | Kirklin Mon, Dec 18, 2023 | | 3rd | 174 Rx | Marnae Mon, Dec 18, 2023 | | 1st | 194 Rx | Mike C Mon, Dec 18, 2023 | | 2nd | 174 Rx | Derek N Mon, Dec 18, 2023 | | 3rd | 270 Rx2 | Zach T Mon, Dec 18, 2023
Nicholas Mon, Dec 18, 2023 |
| Nicholas | 270 Rx2 | | | Mike C | 194 Rx | | | Paul K | 174 Rx3 | | | Zach T | 270 Rx2 | | | Marnae | 174 Rx | | | Derek N | 174 Rx | | | Taeja | 205 Rx | 1 db snatch on 14s | | Rachel T | 208 Rx2 | 30 # DB 30 singles | | Leslie | 142 Rx | | | Sofia | 204 Rx3 | | | Hayden P | 204 Rx2 | W/ double unders | | Colby | 266 Rx2 | Rx Weight & Single Unders | | Keith C | 160 Rx3 | | | Kirklin | 178 Rx | | | Cherise | 126 Rx | |
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WARM UP 12-18-23
(Check In)
2x:
20 Plate Taps
40 m Plate Overhead Carry
10 Plate Ground to Overhead
10 Plate Horizontal Press
10 Plate Row
10 Plate Rotation (5 R/L)
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Inchworm + Upward Dog-3 reps
Thumbs Up-10 reps
Breaststrokes-10 reps
Downward Dog Foot Tap-10 reps
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COOLDOWN
Puppy Dog-1 min
Twisted Cross-1 min R/L
Thread the Needle-1 min R/L
Reverse Shoulders-1 min
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