WOD Blog
 | Fri, Jan 12 2024 |  |
| SHRED 1-12-24 | WARM UP 1-12-24 | METCON 1-12-24 | WEIGHTLIFTING 1-12-24 |
SHRED 1-12-24
(Time, Rx2, Rx3)
Shuttle Run-2 minutes
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2x:
10 Plate Ground to Overhead
10 Plate Overhead Press
10 Plate Row
10 Plate Rotation (5 R/L)
10 Horizontal Plate Press
10 Plate Bus Driver
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Cat-Cow-10 reps
Upper Windmill-5 reps R/L
Swimmers-5 reps
Downward Dog Foot Tap-10 reps
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COOLDOWN
2x:
Puppy Dog-1 min R/L
Thread the Needle-1 min R/L
Twisted Cross-1 min R/L
METCON
5 Rounds For Time:
10 Chin Ups (kipping allowed)
5 Shuttle Runs*
10 Push Ups
5 Shuttle Runs
10 Dumbbell Hang Clean
5 Shuttle Runs
10 Push Ball
5 Shuttle Runs
*Shuttle Runs are open standard, 25 feet down, 25 feet back=1 rep, touch ground
Sub 23, CAP 28 minutes.
Rx: 50/35 pair, 20#/10'-14#/9'
Rx2: 35/25 pair, Sub Incline Push Up, Band Assisted Chin Up, 14#/10'-10#/9',
Rx3: 25/20 pair, Sub Incline Push Up, Lat Pull Down, 14#/10'-10#/9'
MODWOD 1: 20/15 pair, Sub Incline Push Up, Lat Pull Down, 10#/8'-6#/8', Sub 3 Shuttle Rusn
MODWOD 2: 15/12 pair, Sub Incline Push Up, Lat Pull Down OR Ring Row, 10#/8'06#/8', Sub 5 Calorie C2 Bike
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WARM UP 1-12-24
(Check In)
30 ON/15 OFF x 2
Air Squat
Russian Swing (KB Sumo Dead Round 2)
Hip Rotation (switch halfway)
Glute Bridge
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Frog Pose-30 secs
Puppy Dog-30 secs
Weighted Praying Pose-30 secs
Downward Dog-30 secs
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Front Rack Stretch w/ Barbell on back-30 secs
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Halting Clean Grip Deadlift (together)-3 reps
*Pause
Mid Shin
Right Below Knee
Right Above Knee
Mid Thigh
Power Position
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Clean Grip Deadlift-5 reps
Clean Grip High Pull-3 reps
Powerclean-3 reps
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Explain complex
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Single Leg Saddle-1 min R/L
Modified Hurdlers Stretch-1 min R/L
Saddle-1 min
Seated Straddle-1 min
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METCON 1-12-24
(Time, Rx2, Rx3)
For Time:
80 Air Squat
60 Sit Up (no anchor)
40 Sumo Deadlift High Pull
40 Air Squats
30 Sit Ups
20 Sumo Deadlift High Pull
Goal: Sub 11, CAP 15 minutes.
Rx+: 95/65 (only choose this option if you feel you can get close to the goal)
Rx: 75/55
Rx2: 65/45
Rx3: 45/35
MODWOD 1: Sub Anchored Sit Up, Sub 35/26 KB
MODWOD 2: Sub Assisted Sit Up, Sub 35/26 KB Sub:
60 Air Squat
40 Sit Up
30 SDHP
30 Air Squat
20 Sit Up
10 SDHP
| 1st | 9:01 Rx | Rachel T Fri, Jan 12, 2024 | | 2nd | 12;44 Rx | Nikki Fri, Jan 12, 2024 | | 3rd | 12:26 Rx2 | Angie Fri, Jan 12, 2024 | | 1st | 8:52 Rx | Diogo S Fri, Jan 12, 2024 | | 2nd | 10:02 Rx | Derek N Fri, Jan 12, 2024 | | 3rd | 10:25 Rx | Nicholas Fri, Jan 12, 2024 |
| Derek N | 10:02 Rx | | | Nikki | 12;44 Rx | | | Zach T | 12:53 Rx | | | Diogo S | 8:52 Rx | | | Rachel T | 9:01 Rx | | | Angie | 12:26 Rx2 | | | Bj | 11:02 Rx | | | Nicholas | 10:25 Rx | |
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WEIGHTLIFTING 1-12-24
(Weight)
20 Minutes
Clean Complex (power or squat)
5-8 Working sets
1 Clean Grip Deadlift
1 Hang Clean (above Knee)
1 Hang Clean (below Knee)
1 Clean (ground)
*Athletes can choose to reset on the ground.
Start light/mod (maybe around 60% of max) and make small jumps as tolerated.
| 1st | 120 Rx | Rachel T Fri, Jan 12, 2024 | | 2nd | 100 Rx | Angie Fri, Jan 12, 2024 | | 3rd | 95 Rx | Nikki Fri, Jan 12, 2024 | | 1st | 215 Rx | Diogo S Fri, Jan 12, 2024 | | 2nd | 205 Rx | Bj Fri, Jan 12, 2024 | | 3rd | 165 Rx | Derek N Fri, Jan 12, 2024 |
| Derek N | 165 Rx | | | Nikki | 95 Rx | | | Zach T | 125 Rx | | | Diogo S | 215 Rx | | | Angie | 100 Rx | | | Bj | 205 Rx | | | Rachel T | 120 Rx | |
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