WOD Blog
 | Tue, Dec 10 2019 |  |
 | Happy Birthday: Cherise |
| JUMP SHIP 12/10/19 PART A | WARM UP 12/10/19 | JUMP SHIP 12/10/19 PART B | SHRED 12/10/2019 | Other Results |
JUMP SHIP 12/10/19 PART A
(Time)
1K ROW (set rowers to count down from 1000 m)
*Athletes will immediately move into Part B of the workout. In large classes start a second heat 5 minutes after the first.
Tip: Even though this is a separately scored event in this workout, stay around 80-85% throughout so you can transition directly into Part B.
| 1st | 3:56 Rx | Alyssa C Tue, Dec 10, 2019 | | 2nd | 3:59.7 Rx | Julia Goldst Tue, Dec 10, 2019 | | 3rd | 4:16 Rx | Janelle Tue, Dec 10, 2019 | | 1st | 3:22 Rx | Shane Tue, Dec 10, 2019 | | 2nd | 3:24 Rx | Seth B Tue, Dec 10, 2019 | | 3rd | 3:28 Rx | Wesly Tue, Dec 10, 2019 |
| Julia Goldst | 3:59.7 Rx | | | Kirklin | 4:31 Rx | | | Vince | 3:37 Rx | | | Susie | 6:15 Rx | | | Eric M | 3:50 Rx | | | Mindy | 4:52 Rx | | | DeeAnn | 5:12 Rx | | | Seth B | 3:24 Rx | | | Katheryn | 4:28.7 Rx | | | Ryan Pow | 3:38 Rx | | | Derek N | 3:42 Rx | | | Tracie | 4:51 Rx | | | Johnny D | 4:30 Rx | | | Janelle | 4:16 Rx | | | Shane | 3:22 Rx | | | Emily M | 4:24 Rx | | | Keith C | 4:16 Rx | | | Todd N | 3:45 Rx | | | Alyssa C | 3:56 Rx | | | Wesly | 3:28 Rx | | | Elise | 5:20 Rx | | | Scott B | 3:45 Rx | |
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WARM UP 12/10/19
(Check In)
2 Rounds:
30 Sec Plate Taps
30 Sec Air Squats
30 sec Rig Calf Stretch R/L
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2 Rounds:
30 Sec Bodybuilders
30 Sec Kettlebell Swings (lightish)
30 sec Samson Stretch R/L
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2 Rounds:
10 m of Each
Walking Lunge w/Twist
Straight-leg High Kicks
A-Skip
B-Skip
High Knees
Butt Kickers
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200m Run
30 sec Row
5 Burpee Box Jumps
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Begin Metcon
COOLDOWN/EXTRA CREDIT
Accumulate For Quality
30 Y-T-W
40 Bottoms-up Kb Press R/L
50 Barbell Row w/ 1 sec pause at top
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JUMP SHIP 12/10/19 PART B
(Time, Rx2, Rx3)
3 Rounds For Time:
Run-800 m*
Burpee Box Jump-25 reps (face box)
*If it's too cold athletes can sub a 1.5 mile bike for run. Running is preferred if temperature is tolerable.
Goal: Sub 25, CAP at 30 minutes.
Tip: This is a longer duration aerobic workout, focus on a consistent, steady pace!
Purpose: Running, jumping, and burpees are all physical skills we want to train and preserve throughout our lives for maximal functionality and enjoyment!
Purple Rx: 24''/20''
Blue Rx2: 24''/20'', Sub 18 Burpee Box Jumps
Orange Rx3: Sub 600 m Run, 25 Bodybuilder Step Ups 20''/16''
Yellow MODWOD: Sub 400 m, 20 Bodybuilder Step Ups 20''/16''
| 1st | 25:59 Rx | Julia Goldst Tue, Dec 10, 2019 | | 2nd | 26:16 Rx | Alyssa C Tue, Dec 10, 2019 | | 3rd | 28:20 Rx | Janelle Tue, Dec 10, 2019 | | 1st | 21:58 Rx | Seth B Tue, Dec 10, 2019 | | 2nd | 24:46 Rx | Eric M Tue, Dec 10, 2019 | | 3rd | 25:06 Rx | Vince Tue, Dec 10, 2019 |
| Julia Goldst | 25:59 Rx | Bike | | Kirklin | 29:24 Rx | | | Vince | 25:06 Rx | Bike. Too cold to run that distance in the dark without proper gear. | | Susie | 16:09 Rx3 | .7 mile bike, box burpee step up | | Kaitlin | 29:26 Rx3 | orange | | Eric M | 24:46 Rx | | | Mindy | 29:13 Rx2 | | | DeeAnn | 27:01 Rx3 | no burpees | | Seth B | 21:58 Rx | | | Katheryn | 30:00 DNF Rx2 | finished 32:18 | | Ryan Pow | 27:59 Rx | | | Derek N | 29:08 Rx | | | Tracie | 29:34 Rx3 | | | Johnny D | 29:28 Rx2 | | | Janelle | 28:20 Rx | run | | Shane | 25:33 Rx | | | Emily M | 29:30 Rx2 | | | Keith C | 29:58 Rx2 | | | Todd N | 29:12 Rx | Bike...Sorry 6.30am I backed out of the run 😱 | | Alyssa C | 26:16 Rx | | | Wesly | 26:03 Rx | Run | | Elise | 28:35 Rx | | | Scott B | 30:00 DNF Rx | |
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SHRED 12/10/2019
(Time)
WARM UP:
- 2 minute shuttle jog
20 meter straight leg kick
20 meter heel walk
20 meter toe walk
20 meters walking groiners
30 second at each stretch
- modified hurdler stretch
- spiderman to hammy
- pray pose
calf stretch R/L
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SHRED:
Every 4 minutes for 4 rounds:
- 20 DB split squats (10 per leg)
- 20 goblet squats
- 30 double unders
Straight into...
Every 4 minutes for 4 rounds:
- 10 meter banded side step R/L
- 20 DB RDL's
- 30 double unders
*Rest with time remaining. Score= time.
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COOLDOWN: romwod
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