WOD Blog
 | Thu, Dec 12 2019 |  |
| BACKFIRE 12/12/19 | WARM UP 12/12/19 | SKILL WORK 12/12/19 | SHRED 12/12/2019 | Other Results |
BACKFIRE 12/12/19
(Reps, Rx2, Rx3)
Tabata for MAX time and seconds:
Weighted Plank 25#/15#
REST 1 minute
Air Squats
REST 1 minute
Arch Body Hold (Superman)
REST 1 minute
Jumping CTB Pull ups
Goal: 400+ Seconds/Reps
Tip: Prioritize technique on the holds over time. Move at a smooth/consistent pace on the air squats and jumping CTB as fatigue will accumulate each set.
Purple Rx: As written
Blue Rx2: 15#/10#, sub Jumping Pull Up
Orange Rx3: Bodyweight Plank (no weight)
Yellow MODWOD: Sub Air Squat to Box, Plank on Knees
| 1st | 542 Rx | Alyssa C Thu, Dec 12, 2019 | | 2nd | 531 Rx | Kirklin Thu, Dec 12, 2019 | | 3rd | 529 Rx | Janelle Thu, Dec 12, 2019 | | 1st | 579 Rx | David R Thu, Dec 12, 2019 | | 2nd | 559 Rx | Luis Mu Thu, Dec 12, 2019 | | 3rd | 540 Rx | John L Thu, Dec 12, 2019 |
| Vince | 526 Rx | | | Steve M | 521 Rx | | | Jonny | 422 Rx2 | | | Derek N | 499 Rx | | | Laura E | 497 | bent over rows instead of CTB | | Ryan Pow | 477 Rx | | | Kaitlin | 401 Rx3 | | | Mindy | 475 Rx | | | Luis Mu | 559 Rx | | | DeeAnn | 500 Rx3 | bar raises from floor | | Katheryn | 526 Rx | | | Rachel T | 514 Rx | | | Derek M | 462 Rx3 | | | Kasidy | 280 Rx | | | David R | 579 Rx | | | Jeffrey D | 466 Rx | | | Steven P | 452 Rx | | | Wesly | 488 Rx | 140-100-160-88 | | Alyssa C | 542 Rx | | | Keith C | 536 Rx | | | Derra | 507 Rx | | | Olive | 474 Rx2 | | | John L | 540 Rx | | | Kirklin | 531 Rx | | | Janelle | 529 Rx | |
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WARM UP 12/12/19
(Check In)
5 mins Of: Hot Potato OR Bring Sally Up with air squats
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2 Rounds:
30 Seconds Glute Bridge March
30 Seconds Dead Bugs
30 Seconds World's Greatest Stretch R/L
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2 Rounds:
10 Slow and Controlled Scap Pulls
20 Second Dead Hang
8 Single Arm Lat Activations
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Begin Skill Work
COOLDOWN/EXTRA CREDIT
2 Rounds:
2:00 Row
2:00-4:00 Lat Smash (ea/s)
2:00 Row
2:00-4:00 Bilateral Shoulder Flexion
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SKILL WORK 12/12/19
(Weight, Rx2, Rx3)
12 min Timer:
Weighted Pull Up
3-3-3-3
REST 2 minutes
*Perform a 5-10 second L-Sit during REST period. If you are very proficient at the L-Sit, increase your time domain up to 30 seconds.
Purple Rx: As written
Blue Rx2: Sub 4 sets of 3-5 Strict Pull Ups, perform a 20 second bent knee hollow hold between sets during 2 minute rest period.
Orange Rx3: 4 sets of 3-5 Pull Up NEGATIVES. 15 second Bent Knee Hollow Hold during 2 minute rest period.
Yellow MODWOD: Sub 4x8 ring rows, 15 second Bent Knee Hollow Hold during 2 minute rest period.
| 1st | 30 Rx | Janelle Thu, Dec 12, 2019 | | 2nd | 15# Rx | Rachel T Thu, Dec 12, 2019 | | 1st | 70 Rx | Derek M Thu, Dec 12, 2019 | | 2nd | 65 Rx | John L Thu, Dec 12, 2019 | | 3rd | 50 Rx | Derek N Thu, Dec 12, 2019 |
| Vince | 45 # Rx | | | Derek N | 50 Rx | | | Laura E | :) | rr and banded lat pull downs | | Rachel T | 15# Rx | | | Derek M | 70 Rx | | | Keith C | 20# Rx | | | John L | 65 Rx | | | Janelle | 30 Rx | |
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SHRED 12/12/2019
(Time)
WARM UP:
- 500 meter row
2 rounds:
- 15 banded good mornings
- 20 meter DB front rack carry
- 20 meter over head carry
- 5 DB hand power cleans R/L
- 5 strict press R/L
Spend 30 seconds in each stretch:
- downward dog
- upward dog
- pray pose to hammy
- Samson stretch R/L
- standing forward fold
- pigeon stretch R/L
SHRED:
Buy in: 1,000 meter row
5 rounds of DB DT:
- 12 DB deadlifts
- 9 DB hang power cleans
- 6 DB push jerks
Cash out: 1,000 meter row
*25 minute cap. Score is for time. Advanced athletes may use a barbell if desired.
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COOLDOWN:
romwod
| Laura E | 19:57 | 115# deads, KB swing, push balls |
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