WOD Blog
 | Tue, Apr 23 2024 |  |
 | Happy Birthday: Paige C & Sierra Top |
| SHRED 4-23-24 | WARM UP 4-23-24 | SKILL WORK 4-23-24 | METCON 4-23-24 |
SHRED 4-23-24
(Time, Rx2, Rx3)
WARM UP:
Jog-100 m
Backwards Run-100 m
Straight Leg Kick-20 m
Single Leg Hop-10 m R/L
Side Shuffle-20 m R/L
Broad Jump-20 m
Walking Inchworm-10 m
Walking Spiderman w/ Twist-10 m
Run-100 m
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Cossack Squat (w/ assistance if needed-10 reps
Plank Shoulder Tap-10 reps
Thumbs Up-10 reps
Breaststrokes-10 reps
Calf Stretch on Rig-30 secs R/L
Scap Pull-10 reps
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Explain skill, warm up pull up more before metcon
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COOLDOWN
Post Up Lat Stretch-1 min
Standing Pec Stretch-1 min R/L
Single Leg Saddle-1 min R/L
Standing Calf Stretch-1 min R/L
REGULAR CLASS SKILL
12 minutes:
TEST:
Triple Broad Jump distance (3 bounding reps)
TEST:
5-10-15 Suicide Run
If athletes are not able to test these explosive exercises sub:
12 min:
3-5 Sets:
15 second Assault Bike Sprint
8 Lateral Box Step Up each side
100 m Walk/Jog
METCON
5 Rounds For Time:
300 m Run
15 Burpee Dumbbell Deadlift (just to standing NOT overhead)
Goal: Sub 15, CAP 20 minutes
Rx: 50/35 pair
Rx2: 35/25 pair
Rx3: 25/20 pair
MODWOD 1: 20/15 pair, Sub Bodybuilder+Deadlift, 200 m Run
MODWOD 2: 15/12, Sub 10 DB Deadlift, 10 Bodybuilder to Box, Sub 15 m Run OR 400 m Bike Erg
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WARM UP 4-23-24
(Check In)
Jog-100 m
Backwards Run-100 m
Straight Leg Kick-20 m
Single Leg Hop-10 m R/L
Side Shuffle-20 m R/L
Broad Jump-20 m
Walking Inchworm-10 m
Walking Spiderman w/ Twist-10 m
Run-100 m
----
Cossack Squat (w/ assistance if needed-10 reps
Plank Shoulder Tap-10 reps
Thumbs Up-10 reps
Breaststrokes-10 reps
Calf Stretch on Rig-30 secs R/L
Scap Pull-10 reps
----
Explain skill, warm up pull up more before metcon
----
COOLDOWN
Post Up Lat Stretch-1 min
Standing Pec Stretch-1 min R/L
Single Leg Saddle-1 min R/L
Standing Calf Stretch-1 min R/L
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SKILL WORK 4-23-24
(Time)
12 minutes:
TEST:
Triple Broad Jump distance (3 bounding reps)
TEST: (RECORD TIME AS YOUR SCORE), NOTE broad jump in comments
5-10-15 Suicide Run
If athletes are not able to test these explosive exercises sub:
12 min:
3-5 Sets:
15 second Assault Bike Sprint
8 Lateral Box Step Up each side
100 m Walk/Jog
| Laws | :13 Rx | ~28’ on triple jump | | Derek N | :13 Rx | 24-25 tj | | Marnae | :17 Rx | 22.5’ |
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METCON 4-23-24
(Reps, Rx2, Rx3)
Cindy's on the Run
20 min AMRAP:
3 Rounds of Cindy
200 m Run (count as 30 reps)
*1 Round of Cindy=
5 Pull Ups
10 Push Ups
15 Air Squats
Rx: As written
Rx2: Sub Ring Rows, Incline Push Up
Rx3: Sub Ring Row, Incline Push Up
MODWOD 1: Sub 150 m Run, Sub Ring Row, Incline Push Up
MODWoD 2: Sub 100 m Run, Sub Ring Row, Incline PUsh Up
| 1st | 432 Rx | Taeja Tue, Apr 23, 2024 | | 2nd | 388 Rx | Marnae Tue, Apr 23, 2024 | | 3rd | 240 Rx | Lily Joh Tue, Apr 23, 2024 | | 1st | 603 Rx | Colby Tue, Apr 23, 2024 | | 2nd | 601 Rx | Laws Tue, Apr 23, 2024 | | 3rd | 600 Rx | Derek N Tue, Apr 23, 2024 |
| Laws | 601 Rx | 5+1 | | Taeja | 432 Rx | | | Derek N | 600 Rx | | | Cherise | 248 | Rx movements, subbed bike 400 for run | | Marnae | 388 Rx | | | Diogo S | 570 Rx | | | Lily Joh | 240 Rx | | | Ethan C | 570 Rx | | | Colby | 603 Rx | 5+3 | | Bj | 390 Rx | | | Hayden P | 493 Rx | |
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