WOD Blog
 | Mon, Jan 8 2024 |  |
| SHRED 1-8-24 | METCON 1-8-24 | WEIGHTLIFTING 1-8-24 | WARM UP 1-8-24 |
SHRED 1-8-24
(Reps, Rx+, Rx2, Rx3)
WARM UP:
Shuttle Run-2 minutes
----
30 ON/15 OFF x 2
Air Squat
Deadlift (empty bar)
Inchworm + Upward Dog
Hip Rotation (switch halfway)
----
Alt Scorpion-10 reps R/L
Supine Leg Swing-10 reps
Glute Bridge-10 reps
Praying Pose-30 secs
Downward Dog-30 secs
----
COOLDOWN
Couch Stretch-1 min R/L
Single Leg Forward Fold-1 min R/L
Saddle-1 min
Butterfly-1 min
ABCON
EMOM x 12 (3 sets)
1. Farmers Carry-40 m (heavy)
2. D-Ball Carry-40 m (heavy)
3. Seal Walk-10-20 m
4. Hollow Hold-30 secs
METCON
5-3 min Rounds, 1 min REST between rounds
3 Deadlift
6 Sit Ups (no anchor)
9 Air Squats
AMRAP, start at the beginning each interval
Rx+: 225/155 Deadlift OR 70/50 pair
Rx: 185/125 Deadlift or 50/35 pair
Rx2: 155/105 Deadlift OR 40-45/25 pair
Rx3: 125/85 Deadlift, OR 35/20 pair
MODWOD 1: 95/65 Deadlift OR 20/15 pair
MODWOD 2: 45/35 Deadlift or 15/12 pair
|
METCON 1-8-24
(Reps, Rx2, Rx3)
10 min AMRAP:
30 Double Under
15 Wall Ball
10 Toes to Bar
Goal: 275+ reps (5+ rounds)
Rx: 20#/10'-14#/9'
Rx2: Sub 50 Singles, 14#/10'-10#/9', Hanging Leg Raise or Toes to Rings
Rx3: Sub 30 Singles, 14#/10'-10#/9', Sub KTC
MODWOD 1: Sub 30 Plate Taps, 10#/8'-6#/8', Sub Lying Toes to Bar
MODWOD 2: Same as MODWOD 1 or talk with coach to determine mod options!
| 1st | 312 Rx | Kirklin Mon, Jan 8, 2024 | | 2nd | 258 Rx | Taeja Mon, Jan 8, 2024 | | 3rd | 362 Rx2 | Angie Mon, Jan 8, 2024 | | 1st | 385 Rx | Sean H Mon, Jan 8, 2024 | | 2nd | 260 Rx | Hayden P Mon, Jan 8, 2024 | | 3rd | 165 Rx | Derek N Mon, Jan 8, 2024 |
| Taeja | 258 Rx | | | Zach T | 360 Rx2 | | | Derek N | 165 Rx | | | Sean H | 385 Rx | | | Sofia | 288 Rx2 | Did mostly TTB, some HLR!! | | Jennifer D | 250 Rx3 | 6lb ball | | Colby | 293 Rx2 | Single Unders, TTB & Rx Ball | | Angie | 362 Rx2 | | | Rachel T | 300 Rx2 | Singles/ TTB / RX WB | | Hayden P | 260 Rx | | | Bj | 320 Rx2 | Some DU’s & TTB,rx ball | | Kirklin | 312 Rx | |
|
WEIGHTLIFTING 1-8-24
(Weight)
25 Minutes
A1. Strict Press-8-8-8-8-8
A2. Barbell Row-5x8-12 reps
Looking to start first working set around 60-65% of max. On strict press, remember to make small jumps as a little goes a long way. Start light/mod on the barbell row and build up each set as form allows. Make sure to to note strict press as score and barbell row weight in comments for next week!
| 1st | 115 Rx | Taeja Mon, Jan 8, 2024 | | 2nd | 75 Rx | Cherise Mon, Jan 8, 2024 | | 3rd | 65 Rx | Angie Mon, Jan 8, 2024 | | 1st | 155 SP X 175 row Rx | Bj Mon, Jan 8, 2024
Colby Mon, Jan 8, 2024 | | 2nd | 105 / 155 Rx | Hayden P Mon, Jan 8, 2024 | | 3rd | 90 Rx | Derek N Mon, Jan 8, 2024 |
| Taeja | 115 Rx | Strict press worked up to 115, row stayed at 65# | | Zach T | 85 Rx | 105 | | Derek N | 90 Rx | | | Cherise | 75 Rx | | | Jennifer D | 50 Rx | 60 lb row | | Sofia | 40 Rx | 6 reps, 52.2 row | | Colby | 155 SP & 175 Row Rx | | | Angie | 65 Rx | 95# row | | Hayden P | 105 / 155 Rx | | | Bj | 155 SP X 175 row Rx | |
|
WARM UP 1-8-24
(Check In)
30 ON/15 OFF X 2 sets
Jump Rope
Air Squat
Bradford Press
Barbell Row
----
Standing YTW-10 reps each
Quadruped Thoracic Opener-5 reps R/L
Alt Snow Angel-10 reps
Samson Stretch-30 secs R/L
Praying Pose-30 secs
Downward Dog-30 secs
----
Scap Pull-10 reps
----
Set up two barbells and explain weightlifting
----
COOLDOWN
2x:
Puppy Dog-1 min R/L
Twisted Cross-1 min R/L
Thread the Needle-1 min R/L
|
