WOD Blog
 | Fri, Oct 25 2024 |  |
 | Happy Birthday: Aleigh & John Li |
| SHRED 10-25-24 | WARM UP 10-25-24 | METCON 10-25-24 | WEIGHTLIFTING 10-25-24 |
SHRED 10-25-24
(Reps, Rx2, Rx3)
WARM UP:
Machine-20/15 Calories
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EMOM x 5
1. Air Squat
2. Band Lateral walk
3. Band Glute Bridge
4. Frog Pose
5. Praying Pose to Hammy
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Warm Up for Strength Work
STRENGTH WORK
Every 2 minutes complete one of the following exercises for three total rounds: (18 mins)
1. Heels Elevated Goblet Squat-12 reps
2. Barbell Romanian Deadlift-12 reps (3/1/1/1 tempo)
3. Ab Roll Out-12 reps
METCON
30 ON/30 OFF x 18 minutes (3 rounds)
Bodybuilder Deadlift
Assault Bike Calories
Wall Ball
D-Ball Over Shoulder
Jump Squat
Shuttle Run (10 m distance, touch ground)
Rx: 35's/25's, 20#/10'-14#/9', 75/50
Rx2: 25's/20's, 14#/10'-10#/9', 50/35
Rx3: 20's/15's, 14#/10'-10#/9', 50/35, Sub Air Squat
MODWOD 1: Sub. Bodybuilders, 10#/8'-6#/8', 35/30, Sub Air Squat
MODWOD 2: Sub Bodybuilder to Box, 10#/8'-6#/8', 35/20, Sub Air Squat
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WARM UP 10-25-24
(Check In)
2x:
20 Jumping Jacks
10 Air Squats
10 Clean Grip Deadlift
5 Bradford Press
5 Hang Clean High Pull
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Inchworm + Upward Dog-5 reps
Frog Pose-30 secs
Praying Pose to Hammy-5 reps
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Pause Powerclean-3 reps
Pause Squat Clean-3 reps
Pause Jerk (push or split)-3 reps
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METCON 10-25-24
(Time, Rx2, Rx3)
6 Rounds For Time:
Wall Ball-16 reps
Powerclean-8 reps
Goal: Sub 12, CAP 16 minutes
Tip: Powerclean should be moderately heavy. Quick singles are recommended.
Rx: 20#/10'-14#/9', 165/115
Rx2: 14#/10'-10/9', 125/85
Rx3: 14#/10'-10#/9', 100/70
MODWOD 1: 10#/8'-6#/8', 75/55
MODWOD 2: 10#/8'-6#/8', 45/35
| 1st | 11:57 Rx3 | Sofia Fri, Oct 25, 2024 | | 2nd | 13:36 | Aleigh Fri, Oct 25, 2024 | | 1st | 10:26 Rx | Ethan C Fri, Oct 25, 2024 | | 2nd | 11:35 Rx | Hayden P Fri, Oct 25, 2024 | | 3rd | 13:27 Rx2 | Justin R Fri, Oct 25, 2024 |
| Ethan C | 10:26 Rx | | | Aleigh | 13:36 | Mod 1 | | Justin R | 13:27 Rx2 | 20# ball | | Sofia | 11:57 Rx3 | 75# barbell, 10# medball | | Hayden P | 11:35 Rx | |
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WEIGHTLIFTING 10-25-24
(Weight)
20 Minutes
4-6 Sets:
2 Cleans (full)
1 Jerk (same style as Monday)
Looking to build heavier than last week or get more overall volume than last week!
| 1st | 145 Rx | Debora Fri, Oct 25, 2024 | | 2nd | 90 Rx | Sofia Fri, Oct 25, 2024 | | 3rd | 75 Rx | Aleigh Fri, Oct 25, 2024 | | 1st | 255 Rx | Ethan C Fri, Oct 25, 2024 | | 2nd | 230 Rx | Hayden P Fri, Oct 25, 2024 | | 3rd | 205 Rx | Justin R Fri, Oct 25, 2024 |
| Ethan C | 255 Rx | | | Aleigh | 75 Rx | | | Justin R | 205 Rx | | | Sofia | 90 Rx | | | Hayden P | 230 Rx | | | Debora | 145 Rx | |
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