WOD Blog
 | Fri, Dec 6 2019 |  |
| LIQUID NITROGEN 12/6/19 | WEIGHTLIFTING 12/6/19 | SHRED 12/6/2019 | WARM UP 12/6/19 |
LIQUID NITROGEN 12/6/19
(Time, Rx+, Rx2, Rx3)
5 Rounds For Time:
5 Powercleans
10 Lateral Burpees
Goal: Sub 9, CAP at 11 minutes.
Tip: Consider quick singles on the powerclean from the beginning. Scale in between levels if needed to get an appropriate weight for you, it should be a moderately heavy load. Keep moving on the burpees and try to implement quick transitions between the two movements!
Purpose: A weightlifting movement paired with burpees creates an awesome combination for providing a high intensity, full body workout!
Brown Rx+: 225#/155#
Purple Rx: 155#/105#
Blue Rx2: 8 Powercleans/8 Lateral Burpees, 95#/65#
Orange Rx3: 8 Hang Powercleans/10 Lateral Bodybuilders, 65#/45#
Yellow MODWOD: 8 Hang Powerclean/8 Lateral Bodybuilders, 45#/25#
METCON WARM UP (give a few minutes to complete this after reviewing workout)
2 Rounds:
2 Powercleans (at workout weight)
5 Lateral Burpees
| 1st | 6:50 Rx+ | Julia Goldst Fri, Dec 6, 2019 | | 2nd | 5:30 Rx | Janelle Fri, Dec 6, 2019 | | 3rd | 7:11 Rx | Kirklin Fri, Dec 6, 2019 | | 1st | 6:10 Rx+ | Seth B Fri, Dec 6, 2019 | | 2nd | 8:47 Rx+ | Derek M Fri, Dec 6, 2019 | | 3rd | 8:51 Rx+ | Todd N Fri, Dec 6, 2019 |
| Eric F | 8:05 Rx | | | Vince | 8:49 | 135#. Not feeling it today | | Laura E | 6:41 Rx2 | | | Ryan Pow | 9:00 Rx | | | Derek M | 8:47 Rx+ | | | Eric M | 6:11 Rx | | | Steve M | I worked out again Rx2 | | | Susie | 5;15 | dead lifts 45 lbs, box burpees | | Mindy | 7:59 Rx2 | | | DeeAnn | 9:46 Rx2 | | | Olivia O | 8:25 Rx | | | Katheryn | 11:00 DNF Rx | 66reps | | Julia Goldst | 6:50 Rx+ | | | Derek N | 7:59 Rx | | | Seth B | 6:10 Rx+ | Surprisingly painful | | Elana | 8:41 Rx3 | | | Jayne | 8:37 Rx2 | | | Rachel T | 7:19 Rx | | | Todd N | 8:51 Rx+ | 185# RX- | | Janelle | 5:30 Rx | | | Kirklin | 7:11 Rx | | | Elise | 7:10 Rx2 | 85# | | Wesly | 6:39 Rx | 185 clean |
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WEIGHTLIFTING 12/6/19
(Weight, Rx2, Rx3)
15 mins to
Build to a heavy powerclean single! Warm up however you like just make even jumps in load.
Brown/Purple: As written
Blue Rx2: 4-6 sets of 3 powercleans, adding weight each time
Orange Rx3: 4-6 sets 3 HANG Powercleans, adding weight each time
Yellow MODWOD: 4-6 sets, 3 HANG Powercleans, light weight focusing on technique
| 1st | 192 Rx | Julia Goldst Fri, Dec 6, 2019 | | 2nd | 190 Rx | Janelle Fri, Dec 6, 2019 | | 3rd | 165 Rx | Olivia O Fri, Dec 6, 2019 | | 1st | 315 Rx | Seth B Fri, Dec 6, 2019 | | 2nd | 275 Rx | Derek M Fri, Dec 6, 2019 | | 3rd | 245 Rx | Todd N Fri, Dec 6, 2019 |
| Laura E | 85 Rx2 | | | Vince | 145 Rx | | | Derek M | 275 Rx | Missed 295 | | Ryan Pow | 225 Rx | | | Eric M | 215 Rx | | | Susie | 85 Rx3 | dead lifts | | DeeAnn | 85 Rx | | | Olivia O | 165 Rx | | | Julia Goldst | 192 Rx | | | Katheryn | 115 Rx | | | Derek N | 185 Rx | | | Seth B | 315 Rx | No time for more but doubt I could hit 345 | | Elana | 75 Rx2 | | | Jayne | 90 Rx | | | Rachel T | 135 Rx | | | Todd N | 245 Rx | | | Janelle | 190 Rx | | | Kirklin | 150 Rx | |
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SHRED 12/6/2019
(Reps)
WARM-UP:
Warm-up on a machine upon arrival
Grab a plate:
- 40 meter overhead carry
- 10 overhead presses
- 10 Plate rotations R/L
- 20 bus drivers
- 10 GTO
- 10 horizontal plate presses
- 30-second push-up plank hold
- 30-second upward dog
- 30-second downward dog
- 30 reps shoulder taps
*Go over the renegade row & devil press
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SHRED:
* 32-minute time cap
20/15 cal bike
21-15-9
- DB floor press
- ring rows
- sit-ups
20/15 cal row
21-15-9
- renegade row (R+L= 1 rep)
- push press
- sit-ups
20/15 cal ski erg
21-15-9
- Devil press
- slam ball
- sit-ups
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COOLDOWN: romwod
| Laura E | 31:54 | lots o' mods |
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WARM UP 12/6/19
(Check In)
GROUP WARM UP
2 sets:
30 sec Plate Taps
30 sec Russian Swings
30 sec Super Front Rack each side
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2 sets:
15 Glute Bridges (1 sec pause at top)
30 sec Squat Hold
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Clean Progressions:
Jump + Shrug x 3
High Pull x 3
Muscle Clean x 3
Hang Power Clean x 3
Power Clean x 3
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Begin Weightlifting
COOLDOWN/EXTRA CREDIT
3-5 Rounds For Quality
10 Clamshells (ea/s)
15 Barbell Curls
15 Db Skull Crushers
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