WOD Blog
 | Wed, Dec 26 2018 |  |
 | Happy Birthday: Miracle |
| METCON 12/26/18 | WARM UP 12/26/18 | WEIGHTLIFTING 12/26/18 |
METCON 12/26/18
(Time, Rx2, Rx3)
4 Rounds For Time!
Double Under-100 reps
Air Squat-50 reps
Goal: Sub 12, CAP at 16 minutes.
Tip: Stay calm on your double unders. If you trip take a breathe and reset before going into your next set. Keep moving on your air squats!!
Rx: As written
Rx2: Sub 50 DU or Sub singles x 2 or lateral hops x 1
Rx3: Sub singles, air squat to box, or see coach for MODWOD!
| 1st | 15:10 Rx | Saori Wed, Dec 26, 2018 | | 2nd | 12:15 Rx2 | Rachel T Wed, Dec 26, 2018 | | 3rd | 14:47 Rx2 | Katheryn Wed, Dec 26, 2018 | | 1st | 9:13 Rx | Luis Mu Wed, Dec 26, 2018 | | 2nd | 12:00 Rx | Charles G Wed, Dec 26, 2018 | | 3rd | 12:21 Rx | Vince Wed, Dec 26, 2018 |
| Charles G | 12:00 Rx | | | Vince | 12:21 Rx | | | Luis Mu | 9:13 Rx | | | Wesly | 15:58 Rx | | | Scott B | 16:00 Rx | 2.5 rounds | | Kou | 16:00 DNF Rx2 | 3 rounds + 3 | | Cherise | 16:00 DNF | Hurt calf first round. Skied 200 cal instead. | | Katheryn | 14:47 Rx2 | | | Rachel T | 12:15 Rx2 | | | Saori | 15:10 Rx | | | Pete | 16:47 Rx | was teaching my mom | | Jayne | 16:00 Rx2 | 3 rounds | | Jonathan K | 16:22 Rx | Had to finish |
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WARM UP 12/26/18
(Check In)
FOAM ROLL: Quads, Calves, Back, Traps
GROUP WARM UP
EMOM 4
Jump Rope-30 reps
Odd Minutes-Air Squats w/ time remaining
Even Minutes-Barbell GM w/ time remaining
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Stationary Inchworm into Upward Dog-5 reps
Hip Bridge-30 secs
Plank-30 secs
Spiderman to Hammy-30 secs R/L
Praying Praying Pose to Hammy-30 secs R/L
Kneeling Forearm Stretch-30 secs
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Begin Weightlifting
COOLDOWN
Banded Hamstring Stretch-2 mins R/L
Couch Stretch-2 mins R/L
Calf Smash
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WEIGHTLIFTING 12/26/18
(Weight)
20 Min Timer:
A1. Deadlift (double overhand grip, no hook grip, touch n go reps)-12-10-8-6
A2. Weighted Sit Up (DB Behind Head)-12-12-12-12
REST 2 minutes
Build up in weight over the course of four sets! Maintain the listed grip and style throughout your sets. Start around 70% of your deadlift max.
| 1st | 205 Rx | Cherise Wed, Dec 26, 2018 | | 2nd | 155 Rx | Rachel T Wed, Dec 26, 2018 | | 3rd | 145 Rx | Katheryn Wed, Dec 26, 2018 | | 1st | 335 Rx | Jonathan K Wed, Dec 26, 2018 | | 2nd | 325 Rx | Charles G Wed, Dec 26, 2018 | | 3rd | 305 Rx | Deven D Wed, Dec 26, 2018 |
| Charles G | 325 Rx | | | Vince | 245 Rx | 20# for situps | | Cherise | 205 Rx | | | Katheryn | 145 Rx | | | Rachel T | 155 Rx | For all sets. | | Louise | 85# deadlift 600 singles and 150 air squats Rx | | | Jayne | #105 Rx | | | Deven D | 305 Rx | | | Jonathan K | 335 Rx | |
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