WOD Blog
 | Thu, Dec 20 2018 |  |
| METCON 12/20/18 | WARM UP 12/20/18 | SHRED 12/20/18 | OPTIONAL FINISHER 12/20/18 | 5:30 PM WEIGHTLIFTING 12/20/18 |
METCON 12/20/18
(Reps, Rx+, Rx2, Rx3)
6 Rounds Cycling Through Couplets:
In 90 Seconds:
Row-15/12 Calories
AMRAP: Strict Pull Up w/ time remaining
REST 30 seconds
In 90 Seconds:
Bike-15/12 Calories
AMRAP: Pushballs (20#/10'-14#/9') w/ time remaining
REST 30 seconds
Score is reps on AMRAP movements only. Row and Bike buy in calories DO NOT count towards your total.
Goal: 150+ Reps
Tip: While this workout is interval style, it also very long. Pick an aggressive yet maintainable pace on your machine. Don't burn yourself out on round 1.
Rx+: 18/15 Calories, weighted strict pull up 35#/20#, 30#/10’-20#/9’
Rx: As written
Rx2: 12/9 Calories, Sub Band Assisted Pull Up, 14#/9-10#/8'
Rx3: 10/7 Calories, Sub Lat Pulldown, 10#/8-6#/8, or see coach for MODWOD.
| 1st | 158 Rx | Alyssa C Thu, Dec 20, 2018 | | 2nd | 139 Rx | Saori Thu, Dec 20, 2018 | | 3rd | 115 Rx | Janelle Thu, Dec 20, 2018 | | 1st | 233 Rx+ | Seth B Thu, Dec 20, 2018 | | 2nd | 240 Rx | Wesly Thu, Dec 20, 2018 | | 3rd | 199 Rx | Spencer Ch Thu, Dec 20, 2018 |
| Charles G | 180 Rx | | | Eric F | 163 Rx | | | Janelle | 115 Rx | | | Jessie | 70 Rx | was able to pick up pace and ladder upwards in score!! beeg winna | | Vince | 148 Rx | | | Derek N | 121 Rx | | | Ryan Pow | 157 Rx | | | Shane | 102 Rx | | | Tracie | 74 Rx2 | | | Paige E | 135 Rx3 | sub lat pulldown | | Lance | 132 Rx2 | | | Spencer Ch | 199 Rx | | | Kai | 96 Rx | | | Katheryn | 124 Rx2 | | | Saori | 139 Rx | Dead | | Alyssa C | 158 Rx | | | Seth B | 233 Rx+ | Had like 7 no reps because of my lopsided balls...Medballs that is. | | Ian | 95 Rx | cardio is NOT my friend | | Wesly | 240 Rx | 5 Pull ups + 35 Push balls each round | | Brett L | 120 Rx | | | Jayne | 50ish Rx2 | | | Jonathan A | 124 Rx2 | Paying for my crappy diet... | | Travis J | 50 Rx | | | Brian S | 151 Rx | |
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WARM UP 12/20/18
(Check In)
FOAM ROLL: Quads, Calves, Traps
GROUP WARM UP
Bike-20/15 Calories
Pushball-15 reps
Row-20/15 Calories
Scap Pulls-15 reps
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Stationary Inchworm into Plank-5 reps
Groiner Stretch-30 secs R/L
Thumbs Up-10 reps
Breaststrokes-10 reps
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Strict Pull Up w/ 3 sec eccentric-2 reps
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Go over metcon!
COOLDOWN
Rig Lat Stretch-2 mins
Reverse Shoulders-1 min R/L
Twisted Lizard-1 min R/L
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SHRED 12/20/18
(Time)
WARM UP W/ Boots or Alyssa
Row - 1min.
Bike - 1 min.
Burpees - 10 reps
Arch Hollows - 10 reps
Strict TTB/KTC - 5 reps
Kipping TTB/KTC - 5 reps
————————————————
4min. to Finish
500m Row
25 TTB/KTC
Rest w/ Time Remaining
Rest 1min.*
4min. to Finish
500m Row
20 Burpees
Rest w/ Time Remaining
Rest 1min.*
4min.
Max Distance Row
Rest 2min*
4min. to Finish
25/15 Bike Cals
25 TTB/KTC
Rest w/ Time Remaining
Rest 1min.
4min. to Finish
25/15 Bike Cals
20 Burpees
Rest w/ Time Remaining
Rest 1min.*
4min.
Max Bike Cals
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ROMWOD
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OPTIONAL FINISHER 12/20/18
(Reps)
w/ a 10 min Timer accumulate:
50 DB or Band Hammer Curls
50 Band Pushdowns or Band Skullcrushers
50 Rear Fly
Partition reps as desired!
| Derek N | 80 Rx | | | Alyssa C | 120 Rx | | | Ian | LOTS Rx | | | Brett L | 6:08 Rx | |
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5:30 PM WEIGHTLIFTING 12/20/18
(Weight)
A. Clean and Jerks
2+2 x 5
*starting @ 70% up to 85%
B. Accessory
Giant Set x3:
Seated GM - 12 (empty bar)
Banded crunches - 12
Weighted Planks - 20 sec
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