WOD Blog
 | Mon, Dec 2 2019 |  |
| LUNCH MONEY PART A 12/2/19 | WARM UP 12/2/19 | LUNCH MONEY PART B 12/2/19 | SHRED 12/2/2019 | Other Results |
LUNCH MONEY PART A 12/2/19
(Reps, Rx+, Rx2, Rx3)
12 min AMRAP:
5 Strict Pull Ups
5 Strict Handstand Push Ups
5 Pistols each Leg
*When sets cannot be maintained unbroken drop reps by one across (ex. 4/4/4).
Goal: 100+ Reps
Tip: Find a smooth pace and take a few moments preparation before each movement to ensure sets can be completed with good form unbroken. This workout is about managing muscle fatigue.
Brown Rx+: As written
Purple Rx: As written, Strict HSPU to 1 ab mat/2 ab mats
Blue Rx2: Sub 1-3 strict pull ups each round, Sub Pike HSPU, Pistol to Box
Orange Rx3: (goal=200+)
8 Ring Row
5 Box Push Ups
6 Front Step Lunges each leg
Yellow MODWOD: (goal=200+)
6 Ring Rows
5 Box Push Ups
6 Front Step Lunges each leg
| 1st | 181 Rx+ | Julia Goldst Mon, Dec 2, 2019 | | 2nd | 112 Rx | Rachel T Mon, Dec 2, 2019 | | 3rd | 63 Rx | Derra Mon, Dec 2, 2019 | | 1st | 158 Rx+ | John L Mon, Dec 2, 2019 | | 2nd | 122 Rx+ | Tyler S Mon, Dec 2, 2019 | | 3rd | 121 Rx+ | Luis Mu Mon, Dec 2, 2019 |
| David R | 120 Rx | | | Vince | 196 | Pistol red band assist, HSPU to 1 ab mat all else RX | | Tyler S | 122 Rx+ | | | Luis Mu | 121 Rx+ | | | Derek N | 147 Rx2 | | | Laura E | 187 | mods for shoulder injury | | DeeAnn | 174 Rx3 | | | Mindy | 104 Rx2 | | | Julia Goldst | 181 Rx+ | | | Scott B | 114 Rx2 | | | Susie | 148 Rx3 | Orange | | Katheryn | 110 Rx2 | | | Alissa | 198 Rx3 | | | Rachel T | 112 Rx | | | Marcus C | 65 Rx | | | Keith C | 101 Rx2 | 3-3-3 | | Derra | 63 Rx | broken upsets of 5 | | Todd N | 94 Rx | Unbroken Reps. HSPU to 1 abmat | | Joshua T | 123 Rx3 | hello | | Kirklin | 110 Rx2 | | | Elise | 90 Rx3 | | | John L | 158 Rx+ | | | Janelle | 174 | Pistols to box, 1 ab mat |
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WARM UP 12/2/19
(Check In)
GROUP WARM UP
5 mins of Freeze Tag!
*One person is it for 30 seconds. During that time if they tag someone else that person must ''freeze'' in a plank position until another class member unfreezes them.
5 min AMRAP: Turkish Get Ups (bodyweight or light weight). Try to get at least 5 each side.
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Grab a box!
PISTOL REVIEW:
8 Front Step Lunges each Leg
8 Lateral step down and Up each Leg
8 Pistols to Box each Leg
2:00 pistol practice
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Grab a Dumbbell!
HSPU REVIEW
8 DB Strict Press each Side
8 Scap Push Ups
30 sec Plank Hold
20 Sec Pike HSPU Hold (off box)
2:00 Handstand Practice
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Grab a Band!
STRICT PULL UP REVIEW
2 sets:
10 Scap Pulls
15 Straight Arm Lat Pulldown
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WORKOUT REHEARSAL
2 Rounds:
3 Strict Pull Ups OR Jump to Strict OR Ring Rows
3 Strict HSPU OR Pike Push UPs OR Box Push Ups
3 Pistols each Side OR Box Pistols OR Front step Lunges
THEN after that 2 rounds:
10 Sit Ups
10 Air Squats
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Brief Metcon
COOLDOWN
2 sets:
2:00 Bike or Row
2:00 Suprapatellar Smash and Floss each side
2:00 Bike or Row
2:00 Lat Smash each Side
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LUNCH MONEY PART B 12/2/19
(Time, Rx2, Rx3)
At the 15 Minute Mark following Lunch Money Part A (3 minutes rest)
3 Rounds for Time:
30 Sit Ups (no DB's)
30 Air Squats
Goal: Sub 6, CAP at 9 minutes.
Tip: You should keep a faster pace on this portion of the workout than part A. Don't stop moving!
Purple/Blue Rx: As written
Orange Rx3: Sub 25 reps of each movement
Yellow MODWOD: Sub 20 reps each movement
| 1st | 3:59 Rx | Laura E Mon, Dec 2, 2019 | | 2nd | 4:15 Rx | Kirklin Mon, Dec 2, 2019 | | 3rd | 4:24 Rx | Julia Goldst Mon, Dec 2, 2019 | | 1st | 3:55 Rx | Tyler S Mon, Dec 2, 2019
Vince Mon, Dec 2, 2019 | | 2nd | 4:00 Rx | Luis Mu Mon, Dec 2, 2019 | | 3rd | 4:30 Rx | John L Mon, Dec 2, 2019 |
| David R | 6:49 Rx | | | Vince | 3:55 Rx | | | Tyler S | 3:55 Rx | | | Luis Mu | 4:00 Rx | | | Derek N | 4:56 Rx | | | Laura E | 3:59 Rx | | | DeeAnn | DNF Rx | | | MANAGER | 6:45 Rx | | | Julia Goldst | 4:24 Rx | | | Susie | 8:14 Rx3 | Orange | | Scott B | 6:48 Rx | | | Katheryn | 5:05 Rx | | | Alissa | 9:00 Rx | | | Rachel T | 5:12 Rx | | | Marcus C | 8:42 Rx | | | Keith C | 5:01 Rx | | | Derra | 4:36 Rx | | | Todd N | 4:55 Rx | | | John L | 4:30 Rx | | | Joshua T | 20:43 | i dont know what rx i did | | Kirklin | 4:15 Rx | | | Elise | 4:30 Rx | | | Janelle | 4:40 Rx | |
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SHRED 12/2/2019
(Reps)
WARM UP:
20 cal bike or 500 meter row
2 rounds:
- 15 banded good mornings
- 10 alternating mountain climbers (hold for a few seconds on each rep)
- 10 alternating step ups
- 10 air squats
30 seconds each stretch:
- Spider-Man to hammy
- pray pose to hammy
- pigeon stretch
- standing forward fold
- hip bridge hold
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SHRED:
6 minute AMRAP:
- 15 cal bike
- 10 DB burpee deadlifts
REST 1 minute
6 minute AMRAP:
- 10 cal bike
- 15 stationary lunges
REST 1 minute
6 minute AMRAP:
- 15 cal Row
- 10 box jumps
REST 1 minute
6 minute AMRAP:
- 10 cal row
- 15 jump squats
REST 1 minute
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COOLDOWN:
- ROMWOD
| Laura E | 318 Rx | 105#dl, weighted lunge and jump s. |
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