WOD Blog
 | Fri, Dec 21 2018 |  |
 | Happy Birthday: Hayden P & Adriano |
| METCON 12/21/18 | WARM UP 12/21/18 | WEIGHTLIFTING 12/21/18 | SHRED 12/21/18 | Other Results |
METCON 12/21/18
(Reps, Rx2, Rx3)
11 Min AMRAP:
Shuttle Run-100 m (10 m increments, touch the ground w/ a hand on each side)*
Sumo Deadlift-10 reps (165#/115#)
*Each 10 m increment counts as 1 rep. Each completed 100 m is 10 reps. 20 reps per round.
Goal: 180+ Reps (9+ rounds)
Purpose: Per Google: ''Agility is the ability to move and change direction and position of the body quickly and effectively while under control. It requires quick reflexes, coordination, balance, speed, and correct response to the changing situation.''
Agility is one of the 10 general physical skills and is trained in an exercise such as the shuttle run. This skill has great application to everyday life, such as being able to quickly shift out of someone's way if they are headed towards you carrying a heavy box.
Rx: As written
Rx2: 135#/95#
Rx3: 115#/75#, or see coach for Mods!
| 1st | 180 Rx | Alyssa C Fri, Dec 21, 2018 | | 2nd | 160 Rx | Rachel T Fri, Dec 21, 2018 | | 3rd | 155 Rx | Megan A Fri, Dec 21, 2018 | | 1st | 184 Rx | Wesly Fri, Dec 21, 2018 | | 2nd | 169 Rx | Ian Fri, Dec 21, 2018 | | 3rd | 150 Rx | Vince Fri, Dec 21, 2018 |
| Vince | 150 Rx | 7 + run | | Cammon | 120 Rx2 | Started RX then dropped down 20 lb after 3rd round | | Janelle | 140 Rx | 7 rds | | Derek N | 120 Rx | | | Ian | 169 Rx | | | Alyssa C | 180 Rx | 9 rounds | | Jessie | 157 Rx2 | | | Shane | 149 Rx | | | Nick | 140 Rx | | | Kai | 133 Rx | | | Heather Lo | 5 Rx | 65 lb lift | | Rhea | 4 Rx | 35lb lift | | Katheryn | 129 Rx2 | | | Cherise | 139 Rx | | | Rachel T | 160 Rx | | | Bill | 118 Rx | | | Kou | 103 Rx3 | 95# | | Megan A | 155 Rx | | | Brett L | 144 Rx | | | Wesly | 184 Rx | |
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WARM UP 12/21/18
(Check In)
FOAM ROLL- Traps, Back, Calves
GROUP WARM UP
Shuttle Run-2 mins
Frankensteins-20 m
Monster Walks-20 m
Barbell Good Morning (mix stance)-20 reps
Sumo Deadlift-10 reps
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Fire Hydrant to Donkey Kick-10 reps each R/L
YTW-10 reps each
PVC Passthrough-10 reps
PVC OHS-10 reps
Frog Pose-30 secs
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Burgener Warm Up-5 reps each position
Snatch Grip Push Jerk-5 reps
OHS-5 reps
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Begin Snatch
COOLDOWN
Modified Hurdlers Stretch-1 min R/L
Calf Rig Stretch-1 min R/L
Upper Back Smash
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WEIGHTLIFTING 12/21/18
(Weight)
20-25 minutes to work up to a heavy snatch single!
As you are warming up, make small even jumps. At lighter weights, focus on technique and being aggressive pulling yourself underneath the bar. Approach each warm up attempt as if it is a very heavy weight! Make sure to not to repeat your old max. Note in the comments whether you did a power or squat snatch.
| 1st | 130 Rx | Alyssa C Fri, Dec 21, 2018 | | 2nd | 125 Rx | Janelle Fri, Dec 21, 2018 | | 3rd | 110 Rx | Rachel T Fri, Dec 21, 2018 | | 1st | 200 Rx | Ryan Pow Fri, Dec 21, 2018 | | 2nd | 185 Rx | Nick Fri, Dec 21, 2018 | | 3rd | 155 Rx | Derek N Fri, Dec 21, 2018 |
| Janelle | 125 Rx | Power. Couldn’t hit 135 | | Derek N | 155 Rx | | | Ian | 135 Rx | | | Ryan Pow | 200 Rx | | | Jessie | 85# hanging power Rx | kinda ugly but v excited to overcome inhibition!! | | Alyssa C | 130 Rx | missed 140 | | Shane | 125 Rx | | | Nick | 185 Rx | No PR | | Heather Lo | 100 Rx | 3 reps deadlift | | Rhea | 45 Rx | 5 reps deadlift | | Vince | 80# Rx | Drilling form with feedback from Coach Todd | | Katheryn | 85 Rx | | | Cherise | 85 Rx | hip wonky so switched to DL 235# | | Rachel T | 110 Rx | Power snatch PR🍾🍾 | | Bill | 115 Rx | | | Kou | 85 Rx | | | Megan A | 105 Rx | attempted 115x4:( |
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SHRED 12/21/18
(Time)
WARM UP w/ Boots or Alyssa
90 secs. - Bike
Band Pull Apart - 10 reps
Band Press - 10 reps
Band GM - 10 reps
YTW's 10 reps per letter
Push Ups - 10 reps
Russian KB Swings - 5 reps
American KB Swings - 5 reps
Plank - 30 secs
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10min. AMRAP
10 - DB Bench Press (Pair)
10 - DB Bent Over Row (5R+5L)
10 - Bike Cals
*Rest 2min.*
10min. AMRAP
10 - KB Swings
10 - DB Push Press (Pair)
25 - Russian Twist (DB)
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ROMWOD
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