WOD Blog
 | Fri, Dec 16 2016 |  |
| METCON 12/16/16 | WEIGHTLIFTING 12/16/16 | WARM UP 12/16/16 | SHRED 12/16/16 |
METCON 12/16/16
(Reps, Rx+, Rx2, Rx3)
REMEMBER NO 6PM WE ARE SETTING UP FOR OUR CHRISTMAS PARTY!
15 min AMRAP
Front Rack Lunge-55 reps (95#/65#)
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MDball clean to Wallball-10-9-8-7-6-5-4-3-2-1 (20#/10'-14#/9')
SDHP-1-2-3-4-5-6-7-8-9-10 (95#65#)
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Box Overs-55 reps (24'/20'')
GOAL: Get to Box Overs 165reps+
STEP OVERS ALLOWED FOR ALL
Rx+: 30#/10'-20#/10', 105#/70#, 30''/24''
Rx: As written
Rx2: 30 Lunge/Box over- 75#/55# Same medball weight 20''
Rx3: Ditch the buy in and cash out 75#/55# Same medball weight as Rx 20''
| 1st | 155 Rx | Rachel T Fri, Dec 16, 2016 | | 2nd | 177 Rx2 | Alison Ma Fri, Dec 16, 2016 | | 1st | 208 Rx | Todd N Fri, Dec 16, 2016 | | 2nd | 197 Rx | Ben H Fri, Dec 16, 2016 | | 3rd | 97 Rx | Sterling Fri, Dec 16, 2016 |
| Jason G | Some | Present | | Alison Ma | 177 Rx2 | 35# lunge sdhp 10#med ball | | Sterling | 97 Rx | | | Ben H | 197 Rx | | | Rachel T | 155 Rx | | | Keith C | 170 Rx2 | | | Todd N | 208 Rx | |
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WEIGHTLIFTING 12/16/16
(Weight)
Week 1 of 5
Back Squat
12-12-10-10-10
12's 60-70%
10's 75% on up
REST 2 mins between sets
If you finish early end with 3x12 DB Bulgarian Split Squats
| 1st | 145 Rx | Cherise Fri, Dec 16, 2016 | | 2nd | 135 Rx | Rachel T Fri, Dec 16, 2016 | | 1st | 235 Rx | Nick Fri, Dec 16, 2016 | | 2nd | 185 Rx | Keith C Fri, Dec 16, 2016 | | 3rd | 175 Rx | Ben H Fri, Dec 16, 2016 |
| Sterling | 135 Rx | That was the max my back could handle today. | | Ben H | 175 Rx | | | Rachel T | 135 Rx | | | Nick | 235 Rx | Good job keeping up Jared ;) | | Keith C | 185 Rx | My max for the day, back hurt | | Cherise | 145 Rx | |
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WARM UP 12/16/16
(Check In)
FOAM ROLL-Quads,Glutes,Hamstrings,Adductors,Traps-30-60 secs one each muscle and side
GROUP WARM UP
2 rds
Jumping Jacks-15 reps
Air Squat-10 reps
Side Plank w hip dip-15 secs R/L
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Hip Rotations-10 R/L
Banded SDHP-15 reps
Banded GM-15 reps
Spiderman to Hammy-30 secs
Praying Pose to Hammy-30 secs
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Begin Back Squat warm up sets
COOLDOWN
Banded Hip Stretch-2 mins
Pigeon Stretch-2 mins
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SHRED 12/16/16
(Reps, Rx+, Rx2, Rx3)
WARM UP
3 rds
Jump Rope-1 min
Flutterkicks-30 secs/Toe touches-30 secs
Jumping Jacks-1 min
Mtn Climber-30 secs/Plank 30 secs
REST 1 min
METCON:
7-5 min rounds
Bike-2 min 60-70 rpm
Bike-1 min 75-85 rpm
Bike-30 secs 85rpm+
AMRAP with time remaining in round
Push Ups-5 reps* Scale up if you can
Reverse OH Plate Lunge-10 reps
COOLDOWN/ROMWOD
Standing Forward Fold-2 mins R/L
Single Leg Straddle-2 mins R/L
Pigeon Stretch-2 mins R/L
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