WOD Blog
 | Fri, Mar 15 2024 |  |
 | Happy Birthday: Katheryn & Darise |
| SHRED 3-15-24 | WARM UP 3-15-2024 | PRE OPEN SKILL | OPEN WOD 24.3 |
SHRED 3-15-24
(Time, Rx2, Rx3)
WARM UP:
Shuttle Run-2 minutes
----
30 ON/15 OFF x 2
Air Squat/Front Squat Rd 2
Bradford Press/Strict Press Rd 2
Barbell Row
Plank Shoulder Tap/Cat-Cow Rd 2
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Thumbs Up-10 reps
Breaststrokes-10 reps
Spiderman + Thor Rot-5 reps R/L
Praying Pose to Hammy-30 secs back and forth
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Scap Pull-10 reps
Arch Hollow-10 reps
METCON:
5 Rounds:
10 DB Thruster, weight 1
10 Jumping CTB Pull Up
Into
5 Rounds,
7 DB Thruster, weight 2
7 Pull Up
Time cap: 15 minutes
Rx+: Do the open WOD!
Rx: 35/25 pair, 50/35 pair
Rx2: 25/20 pair, 35/25 pair
Rx3: 20/15 pair, 25/20 pair, Sub Ring Rows
MODWOD 1: Stick with 15/12 pair, Sub Ring Rows
MODWOD 2: Stick with 12/10 pair, Sub Ring Rows
OPTIONAL FINISHER:
10 min AMRAP:
10/7 Calorie Ski (use rowers as needed)
10 Air Squat
10 Push Ups (or incline)
| Vince | 15:00 | 65# 95# bar. Finished round 4 of 2nd set of thusters |
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WARM UP 3-15-2024
(Check In)
Shuttle Run-2 minutes
----
30 ON/15 OFF x 2
Air Squat/Front Squat Rd 2
Bradford Press/Strict Press Rd 2
Barbell Row
Plank Shoulder Tap/Cat-Cow Rd 2
----
Thumbs Up-10 reps
Breaststrokes-10 reps
Spiderman + Thor Rot-5 reps R/L
Praying Pose to Hammy-30 secs back and forth
----
Scap Pull-10 reps
Arch Hollow-10 reps
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Pre metcon warm up (AFTER SKILL): (consider setting up two barbells if you don't have someone to change your weights)
3 Rounds:
5 Thrusters
5 Pull Up
REST 30 secs-1 min between rounds
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PRE OPEN SKILL
(Reps)
10-12 Minutes: (one or both options)
Option 1:
Work up to a heavy cluster
Option 2:
For those with Bar Muscle Ups
*Practice dialing in form and doing a few reps. Don't pre-fatigue too much before the workout just get the skill feeling good! Warm up as needed with jumping.
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OPEN WOD 24.3
(Time, Rx2, Rx3)
5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups
TIME CAP: 15 minutes
Rx: 95/65, 135/95
Rx2: 65/45, 95/65, Jumping CTB Pull Ups, Kipping Pull Ups
Rx3: 45/35, Sub Bent Over Row for CTB Pull Ups, Sub Push Ups (incline as needed) for Bar Muscle Up
MOWOD: See coach for modifications
| 1st | 15:00 Rx | Kirklin Fri, Mar 15, 2024 | | 2nd | 14:41 Rx3 | Sofia Fri, Mar 15, 2024 | | 1st | 15:00 Rx | Diogo S Fri, Mar 15, 2024
Derek N Fri, Mar 15, 2024 | | 2nd | 14:32 Rx2 | Bj Fri, Mar 15, 2024 | | 3rd | 15:00 Rx2 | Vince Fri, Mar 15, 2024
Justin R Fri, Mar 15, 2024 |
| Derek N | 15:00 Rx | 107 reps | | Justin R | 15:00 Rx2 | 149 Reps | | Diogo S | 15:00 Rx | 114 | | Vince | 15:00 Rx2 | 149 | | Sofia | 14:41 Rx3 | 35lb barbell, jumping CTBs then 40lb barbell, jumping bar muscle up | | Kirklin | 15:00 Rx | 112 | | Bj | 14:32 Rx2 | |
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