WOD Blog
 | Tue, Jan 9 2024 |  |
| METCON 1-9-24 | WARM UP 1-9-24 | SHRED 1-9-24 |
METCON 1-9-24
(Time, Rx+, Rx2, Rx3)
4-7 Min Rounds for total WORKING time
15/12 Calorie Assault Bike
15 Deadlift (185/125)
15 Shuttle Run (10 m=1 rep, touch ground)
15 Burpees
15/12 Calorie Row
REST w/ time remaining
*Rounds 2 and 4 start at the bottom and work your way up.
SCORE=total working time. Looking for at least 2 minutes rest each interval.
Rx+: Sub 20/15 Calories, 185/125 Deadlift
Rx: 185/125 Deadlift
Rx2: 155/105 Deadlift
Rx3: 135/95 Deadlift, Sub 12 burpees and 12 Shuttle Runs
MODWOD 1: 115/75 Deadlift, Sub 12/9 calories, 12 reps of each, Sub Bodybuilders
MODWOD 2: 75/55 Deadlift, 70/50 Sled, Sub 10/7 Calories, 10 reps of each, Sub Bodybuilder to Box
| 1st | 19:42 Rx | Taeja Tue, Jan 9, 2024 | | 2nd | 20:55 Rx | Kirklin Tue, Jan 9, 2024 | | 1st | 18:24 Rx | Hayden P Tue, Jan 9, 2024 | | 2nd | 18:37 Rx | Ethan C Tue, Jan 9, 2024 | | 3rd | 23:05 Rx | Colby Tue, Jan 9, 2024 |
| Hayden P | 18:24 Rx | | | Taeja | 19:42 Rx | 5:13, 4:46, 4:45, 4:58- woof | | Ethan C | 18:37 Rx | | | Colby | 23:05 Rx | | | Kirklin | 20:55 Rx | |
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WARM UP 1-9-24
(Check In)
6 min AMRAP:
12/9 Machine Calories
120 m Shuttle Run
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2x:
3 Inchworm + Upward Dog
20 Hip Rotation each side
10 Alt Scorpion
10 Supine Leg Swing
10 Downward Dog Foot Tap
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Deadlift-10 reps
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Explain Metcon and get set up
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COOLDOWN
Twisted Cross-1 min R/L
Supine Twist-1 min R/L
Reverse Shoulders-1 min
Butterfly-1 min
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SHRED 1-9-24
(Time, Rx2, Rx3)
2 Rounds:
30 Jump Rope
20 m Overhead Carry R/L
5 High Pull R/L
10 Plank Pull Through
3 Upper Windmill R/L
10 Cat-Cow (5 each way)
10 Downward Dog Foot Tap
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Scap Pull-10 reps
Arch Hollow-10 reps
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COOLDOWN
Puppy Dog-1 min
Twisted Cross-1 min R/L
Thread the Needle-1 min R/L
Downward Dog-1 min
METCON
For Time:
100 Double Unders
50/40 Ski Calories
50 Dumbbell Push Press (pair)
50 Pull Ups
50 Burpee
50/40 Row Calories
100 Double Unders
Goal: Sub 20, CAP 25 minutes
*Swap position of ski and row to share machines.
Rx: 50/35 pair
Rx2: 40-45/25 pair, Sub Ring Rows, Sub 150 Singles OR 60 Doubles
Rx3 :25/20 pair, Sub Ring Rows, Sub 100 Singles
MODWOD 1: 20/15 pair, Sub Ring Rows 80 plate taps, 40 reps of other movements, 40/30 machines calories
MODWOD 2: 15/12 pair, Sub Ring Rows, 60 plate taps, 35 reps of other movements, 35/25 machines calories
| Vince | 24:52 | 75# barbell all else RX |
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