WOD Blog
 | Fri, Dec 18 2015 |  |
| CHIPPER METCON 12/18/15 | COMPETITOR'S WOD 12/18/15 | WEIGHTLIFTING 12/18/15 | WARM UP 12/18/15 |
CHIPPER METCON 12/18/15
(Time, Rx+, Rx2, Rx3)
50-Sit Ups
40-Box Jumps
30-KTE
20-Powerclean
10-Ring Muscle Ups
20-Thrusters
30-Pull Ups
40-Box Overs
50-Air Squats
GOAL: Finish under 17 mins CAP off at 20 mins
Rx: 115#/75#, 24''/20''
Rx2: 95#/55#, 20'' Step ups allowed. Sub 10 Dips/10 CTB Pull Ups for Muscle ups
Rx3: See coach for modifications
| 1st | 19:20 min Rx | Andy H Fri, Dec 18, 2015 | | 2nd | 17:32 Rx2 | Carolyn Fri, Dec 18, 2015 | | 3rd | 18:38 Rx2 | Sandra D Fri, Dec 18, 2015 | | 1st | 20:00 Rx | Scott Chr Fri, Dec 18, 2015 | | 2nd | 19:35 Rx2 | Tom R Fri, Dec 18, 2015 | | 3rd | 21:32 Rx2 | Bill Fri, Dec 18, 2015 |
| Scott Chr | 20:00 Rx | DNF, got to 35 box overs | | Tracie | 20:00 Rx2 | DNF got to 6 Airsquats | | Sandra D | 18:38 Rx2 | | | Tom R | 19:35 Rx2 | | | Cherise | 20:00 Rx3 | DNF | | Bill | 21:32 Rx2 | | | Julia Goldst | 15:33 Rx3 | 55# sub hang PC, rest RX | | Carolyn | 17:32 Rx2 | | | Andy H | 19:20 min Rx | |
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COMPETITOR'S WOD 12/18/15
(Time)
A. Deficit Deadlift (use 45 Plate)
8-8-8-8-8-MR*
*Max rep set pull from floor using what you ended with on 8's then after 6 reps reducing weight and doing as many as possible TNGo
B1. Weighted Dips 6-8-10-12+
B2. Weighted Barbell Rows- 6-8-10-12+
C. Partner WODs!!!!
Preferably Guy/Girl but Guy/Guy or Guy/Robot will be allowed.
Move Shiz (WOD #1)
Each athlete from the team must move
500# worth of DB's MB's and Plates from one end of the gym to the other.
Rope Climbs-Only one member climbing at a time.
Christmas Chipper (WOD #3)
With a 20 min CAP off perform
Rope Climbes-10 ascents I GO U GO
Partner Deadlift-30 reps (405#/315#)
Bar Facing Simultaneous Burpees-30 reps
DB Hang Squat Clean-30 reps (55#/35#) Pair
Row-40 calories
TTB-40 reps
Powerclean-40 reps (135#/95#)
then with time remaining if any
Bar Muscle Ups-AMRAP
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WEIGHTLIFTING 12/18/15
(Weight)
Deadlift
3-3-3-3-3-3-3-3
Begin at 70% of 1RM add weight to each set.
Reset each rep
| 1st | 300 Rx | Cherise Fri, Dec 18, 2015 | | 2nd | 185 Rx | Carolyn Fri, Dec 18, 2015 | | 3rd | 165 Rx | Sandra D Fri, Dec 18, 2015 | | 1st | 345 Rx | Scott Chr Fri, Dec 18, 2015 | | 2nd | 340 Rx | Carl Fri, Dec 18, 2015 | | 3rd | 295 Rx | Tom R Fri, Dec 18, 2015 |
| Carl | 340 Rx | | | Scott Chr | 345 Rx | | | Sandra D | 165 Rx | | | Tom R | 295 Rx | | | Cherise | 300 Rx | | | Bill | 255 Rx | | | Carolyn | 185 Rx | |
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WARM UP 12/18/15
(Time)
FOAM ROLL/SMR-Calves,Forearms,Glutes,Hamstrings
GROUP WARM UP
Jog perimeter of gym-2 mins
Plate to overhead-30 secs
Plate Row-30 secs
Plate Rotations-30 secs
Plate Counterbalance squat-30 secs
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Side Plank w Hip Dip-20 secs
Hollow Body Hold-20 secs
w Barbell
2 rounds
Deadlift like wed pause below knee-5 reps
I will call this..Pray Pose to Downward Dog-10 secs
COOLDOWN
Low back stretch against wall-2 mins R/L
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