WOD Blog
 | Fri, May 17 2024 |  |
 | Happy Birthday: Catherine |
| SHRED 5-17-24 | WEIGHTLIFTING 5-17-24 | WARM UP 5-17-24 | METCON 5-17-24 |
SHRED 5-17-24
(Reps, Rx+, Rx2, Rx3)
WARM UP:
2x:
Plate Ground to Overhead-10 reps
Plate Squat-10 reps
Horizontal Plate Press in Pray Pose-10 reps
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Standing Y Raise-20 reps
Bent Over Fly-20 reps
Inchworm + Upward Dog-5 reps
Spiderman + Thor Rot-5 reps R/L
Table Top-5 reps
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COOLDOWN
Puppy Dog-1 min R/L
Twisted Cross-1 min R/L
Thread the Needle-1 min R/L
Reverse Shoulders-1 min
STRENGTH WORK:
EMOM x 18 minutes (3 sets)
Strict Chin Up-6 reps
Strict Dip-6 reps
Arnold Press-8-12 reps
DB Row-8-12 reps R
DB Row-8-12 reps L
REST
METCON:
15 min AMRAP:
3-6-9-12-15-18 etc.
Dumbbell Hang Powerclean
Push Up
DB Front Squat
Alt DB Snatch
Rx+: 50/35 pair
Rx: 35/25 pair
Rx2: 25/20 pair, Sub Incline Push Up
Rx3: 20/15 pair, Sub Incline Push Up
MODWOD 1: 15/12 pair, Sub Incline Push Up
MODWOD 2: 12/10 pair, Sub incline Push Up
| 1st | 231 | Vince Fri, May 17, 2024 |
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WEIGHTLIFTING 5-17-24
(Weight)
20-25 Minutes:
2 Cleans (full)
+
2 Jerks (push or split)
5-6 working sets (above 70%) trying to build a bit heavier than last week. Athletes can reset between cleans.
Clean
Clean
Jerk
Jerk
| 1st | 230 Rx | Taeja Fri, May 17, 2024 | | 2nd | 125 Rx | Marnae Fri, May 17, 2024 | | 3rd | 105 Rx | Nikki Fri, May 17, 2024 | | 1st | 305 Rx | Laws Fri, May 17, 2024 | | 2nd | 235 Rx | Diogo S Fri, May 17, 2024 | | 3rd | 225 Rx | Bj Fri, May 17, 2024 |
| Laws | 305 Rx | Barley missed/rushed last jerk at 315 | | Derek N | 175 Rx | | | Nikki | 105 Rx | | | Marnae | 125 Rx | | | Ethan C | 215 Rx | | | Zach T | 145 Rx | | | Taeja | 230 Rx | 175-195-215-230 | | Diogo S | 235 Rx | | | Sofia | 80 Rx | | | Bj | 225 Rx | |
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WARM UP 5-17-24
(Check In)
Machine of Choice-3 minutes
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5 min AMRAP:
5 Clean Grip Deadlift
5 Muscle Clean
5 Front Squat
5 Bradford Press
5 Good Morning
REST 30 secs b/t rounds
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Swimmers-5 reps
Spiderman + Thor Rot-5 reps R/L
Praying Pose to Hammy-30 secs back and forth
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High Hang Clean-3 reps
Hang Clean (above knee)-2 reps
Clean (from mid shin)-1
Jerk (push or split)-3 reps
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Start weightlifting
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COOLDOWN
Saddle-1 min
Puppy Dog-1 min R/L
Twisted Cross-1 min R/L
Thread the Needle-1 min R/L
Saddle-1 min
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METCON 5-17-24
(Time, Rx+, Rx2, Rx3)
10 Rounds For Time:
5 CTB Pull Ups
10 Hand Release Push Ups
15 Air Squat
Goal: Sub 10, CAP 15 minutes.
Rx+: 20/14 vest
Rx: As written
Rx2: Sub Regular Kipping Pull Up OR Jumping CTB Pull Up, Incline Push Up
Rx3: Sub Jumping Pull Up, Incline Push Up
MODWOD 1: Sub Ring Row, Incline Push Up
| 1st | 12:45 Rx | Marnae Fri, May 17, 2024 | | 2nd | 13:58 Rx | Taeja Fri, May 17, 2024 | | 3rd | 12:47 Rx2 | Sofia Fri, May 17, 2024 | | 1st | 9:59 Rx | Colby Fri, May 17, 2024 | | 2nd | 10:20 Rx | Laws Fri, May 17, 2024 | | 3rd | 10:41 Rx | Derek N Fri, May 17, 2024 |
| Laws | 10:20 Rx | | | Derek N | 10:41 Rx | | | Marnae | 12:45 Rx | | | Ethan C | 10:53 Rx | | | Nikki | 13:38 Rx3 | | | Zach T | 15:00 Rx2 | Had 5 pushups + squats left | | Taeja | 13:58 Rx | | | Cherise | 13:01 | 2 strict pull-up+3 RR, Inc push-up | | Diogo S | 14:29 Rx | | | Sofia | 12:47 Rx2 | Jumping CTB, mixed regular & HR pushup | | Colby | 9:59 Rx | | | Bj | 12:56 Rx | |
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