WOD Blog
 | Mon, Dec 9 2019 |  |
| WEIGHTLIFTING 12/9/19 | BREAKING EGGS 12/9/19 | WARM UP 12/9/19 | SHRED 12/9/2019 | Other Results |
WEIGHTLIFTING 12/9/19
(Weight)
12 min Timer:
A1. Bench Press: 8-8-8 (build up each set)
A2. Ring Row (tough)-10-10-10
REST 2 minutes
*A good starting point might be around 60%-70% of your best bench press. On the ring rows make sure to choose a body angle that makes the reps difficult, but where you can still maintain a hollow body position. If needed, elevate your feet and add weight.
| 1st | 185 Rx | Julia Goldst Mon, Dec 9, 2019 | | 2nd | 135 Rx | Alyssa C Mon, Dec 9, 2019 | | 3rd | 130 Rx | Olivia O Mon, Dec 9, 2019 | | 1st | 255 Rx | Todd N Mon, Dec 9, 2019 | | 2nd | 235 Rx | Derek M Mon, Dec 9, 2019 | | 3rd | 215 Rx | Ryan Pow Mon, Dec 9, 2019 |
| Derek M | 235 Rx | | | Kirklin | 105 Rx | | | David S | 115 Rx | | | Vince | 145 Rx | | | Laura E | 95 Rx | | | Olivia O | 130 Rx | | | Mindy | 95 pounds bench press Rx | | | Susie | 25 Rx | | | Scott B | 135 Rx | | | Derek N | 155 Rx | | | Ryan Pow | 215 Rx | | | Katheryn | 95 Rx | | | Cherise | 95 Rx | | | Julia Goldst | 185 Rx | 145-165-185 | | Katriel-Maria | 115 Rx | | | John L | 155 Rx | | | Rachel T | 115 Rx | | | Janelle | 125 Rx | | | Alyssa C | 135 Rx | could have gone heavier | | Wesly | 30 Rx | 30# DB each hand | | Keith C | 120 Rx | | | Derra | 105 Rx | | | Joshua T | 85 Rx | hi | | Jayne | 75 Rx | | | Todd N | 255 Rx | |
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BREAKING EGGS 12/9/19
(Time, Rx+, Rx2, Rx3)
10 Rounds For Time:
10 Wallballs
25 Double Unders
*Every time you break before prescribed number of reps are completed perform EITHER 8 Ring Push Ups or 12 Push Ups.
*The maximum number of penalty sets you need to perform is 5. Only one penalty set is required per round.
Goal: Sub 16, CAP at 20 minutes.
Tip: Since you are completing reps unbroken, make sure to take a few breaths and focus before executing your sets. If you do trip or break, perform your penalty set immediately. Smooth is fast.
Brown Rx+: 30#/10'-20#/9', 15 ring push up penalty (MAX of 5 sets, one per round)
Purple Rx: 20#/10'-14#/9', 8 Ring Push Ups OR 12 push Up penalty (MAX of 5 penalty sets, one per round)).
Blue Rx2: Sub 10 Rounds
8 Wallballs (20#/10'-14#/9')
20 Double Unders
*Perform 10 push up penalty (MAX of 5 penalty sets, one per round).
Orange Rx3: Sub 10 Rounds
10 Wallballs (14#/9'-10#/8')
35 Single Unders
8 Box Push Ups
Yellow MODWOD: Sub 10 Rounds:
10 Wallballs (10#/8'-6#/8')
25 Single Unders
8 Box Push Ups
| 1st | 9:52 Rx | Janelle Mon, Dec 9, 2019 | | 2nd | 12:04 Rx | Kirklin Mon, Dec 9, 2019 | | 3rd | 12:16 Rx | Alyssa C Mon, Dec 9, 2019 | | 1st | 8:03 Rx | Wesly Mon, Dec 9, 2019 | | 2nd | 11:47 Rx | Grant H Mon, Dec 9, 2019 | | 3rd | 11:56 Rx | Todd N Mon, Dec 9, 2019 |
| Kirklin | 12:04 Rx | | | David S | 13:28 Rx | | | Laura E | 9:44 Rx2 | 35# gbs/ 35 singles/ 10 ghd situps | | Vince | 15:34 Rx | FYI: 10 rounds not 5. | | Steve M | 12:29 Rx | | | DeeAnn | 11:32 Rx3 | | | Olivia O | 18:33 Rx3 | 10 wb, 50 su, 6 pu each rnd. | | Mindy | 20:00 Rx3 | | | Luis Mu | 12:19 Rx | | | Susie | 19;32 Rx3 | plate step up for double unders | | Scott B | 20:00 Rx | 6 rounds with 2 min left | | Derek N | 12:29 Rx | | | Ryan Pow | 14:08 Rx | | | Katheryn | 15:25 Rx2 | | | Grant H | 11:47 Rx | | | Julia Goldst | 16:28 Rx | | | Katriel-Maria | 12:30 Rx2 | | | John L | 19:10 | 30# Wallball, 25 SU | | Janelle | 9:52 Rx | Unbroken | | Alyssa C | 12:16 Rx | | | Wesly | 8:03 Rx | Unbroken | | Lance | 17:27 Rx2 | 4 penalties | | Keith C | 10:40 Rx3 | | | Derra | 12:34 Rx | | | Joshua T | 17:46 Rx3 | hi | | Jayne | 18:38 Rx3 | | | Todd N | 11:56 Rx | Unbroken | | Bj | 12:18 Rx3 | Single arm wb 10’ |
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WARM UP 12/9/19
(Check In)
8 min Smooth:
10 m Bear Crawl
10 Cat-Cow slow
10 m Crab Walk
8 Xiaopeng Forward R/L
100m Shuttle Run
8 Windmills (DB or KB, R/L)
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2 Rounds:
8 Scap Push Ups
8 Scap Pull Ups
8 Box or Bench Push Ups
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Begin Weightlifting
COOLDOWN
2:00-4:00 Pec Smash R/L
2:00 Jog OR Machine
2:00-4:00 Classic Tricep & Lat Stretch R/L
2:00 Jog OR Machine
2:00-4:00 Calf Smash R/L
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SHRED 12/9/2019
(Time)
WARM-UP:
20 cal bike
40 meter overhead plate carry
10 plate presses
10 GTO
10 plate rotations R/L
10 horizontal plate presses
10 plate rows
30 seconds in each stretch...
- downward dog
- upward dog
- standing forward fold
- spiderman to hammy R/L
15 scap pulls
15 arch hollows
10 ring rows
3-5 strict pull-ups
5-7 kipping pull-ups
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SHRED:
15-minute AMRAP:
- 5 DB devil press
- 10 renegade rows (5 each)
- 12/9 cal bike
REST 2 minutes... straight into
21-15-9 (9-minute cap on the couplet)
- shoulder to overhead
- pull up
*Score is your reps & time
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COOLDOWN:
- romwod
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