WOD Blog
 | Fri, Dec 13 2019 |  |
| RACING STRIPE 12/13/19 | SKILL WORK 12/13/19 | WARM UP 12/13/19 | SHRED 12/13/2019 |
RACING STRIPE 12/13/19
(Reps, Rx+, Rx2, Rx3)
5 Rounds for Time/MAX Reps/Weight:
5 Deadlifts Heavy
15/12 Cal Bike Sprint*
150m Shuttle Sprint (10 m increments)
Max CONSECUTIVE Strict Ring Dips
REST 2 minutes
CAP off at 25 minutes.
*The bike is preferred for this workout, however if needed in large classes rowers can be used.
Score as time/reps (ring dips)/HEAVIEST weight Ex. 15:55/60/385
Purpose: This workout gives us the opportunity to work on heavy lifting under fatigue, moving quickly, and muscular stamina all in one! The built in rest adds an additional component allowing us to have partial recovery between attempts to allow increased intensity.
Brown Rx+: Start at 335#/225# and add weight each set
Purple: Start at 275#/185# and add weight each set
Blue Rx2: 225#/155# Deadlift for all sets, 12/9 Cal Bike Sprint, Sub max CONSECUTIVE Push Ups
Orange Rx3: Sub 5 Rounds:
8 Deadlifts 95#/65#
10/7 Cal Cal Bike
Box Push Up max CONSECUTIVE
REST 2 minutes
Yellow MODWOD: Orange rep scheme with 75#/55# Deadlift, wall push up if needed
| 1st | 24:10/50/275 Rx+ | Julia Goldst Fri, Dec 13, 2019 | | 2nd | 25/47/175 Rx2 | Laura E Fri, Dec 13, 2019 | | 3rd | 24:08/48/155 Rx2 | MANAGER Fri, Dec 13, 2019 | | 1st | 21:49/87/445 Rx+ | Seth B Fri, Dec 13, 2019 | | 2nd | 24:44/50/295 Rx | Vince Fri, Dec 13, 2019 | | 3rd | 24:15 / 26 / 345 Rx | Shane Fri, Dec 13, 2019 |
| Vince | 24:44/50/295 Rx | | | Jonny | 22:47 / 50 / 185 Rx2 | | | Shane | 24:15 / 26 / 345 Rx | | | Derek N | 23:21/50/305 Rx | | | Laura E | 25/47/175 Rx2 | tri push down | | Sandra D | 21:24/50/155 Rx2 | | | DeeAnn | 24:16/50/65# Rx3 | | | MANAGER | 24:08/48/155 Rx2 | | | Susie | 24:57/84/65 Rx3 | Orange | | Boots | 24:03/65/330 Rx | | | Seth B | 21:49/87/445 Rx+ | Odd workout but still fun | | Wesly | 20:11/50/365 Rx2 | Box push ups for ring dips. Everything else RX | | Alyssa C | 23:57/45/305# Rx2 | band assisted | | Janelle | 24:58/24/265 | First round ring dips with band. | | Julia Goldst | 24:10/50/275 Rx+ | | | Hailey D | 25:00/16/255 Rx2 | | | Rachel T | 25/53/225 Rx2 | DNF started with ring dips went to push ups |
|
SKILL WORK 12/13/19
(Max Time)
10 min Timer to practice:
Handstands!
Brown Rx+: Work up to a MAX hold freestanding (slight walks can be performed just stay within a mat)
Purple Rx: Practice Against the Wall OR Freestanding
Blue Rx2: Practice Wall Walks as far as comfort allows
Orange Rx3: Sub Pike Handstand Hold
Yellow MODWOD: Sub Plank Hold
| Vince | 10 Rx | | | Laura E | :) | matador holds |
|
WARM UP 12/13/19
(Check In)
GROUP WARM UP
2 Rounds:
10 m Overhead Carry R/L
8 Scap Pushups (2 sec hold at the top)
30 sec Assault Bike
10 m Walking Lunge
12 Romanian Deadlifts
-------------------------
Start Skill
-------------------------
METCON WARM UP
7-10 mins to build to metcon starting weight. Ideally 10-20 lighter reps will be performed before starting weight.
3 Deadlifts
6 Cal Bike
6-10 Ring Dips
COOLDOWN/EXTRA CREDIT
4 Rounds For Quality
8 Cossack Squats (ea/s)
12 Clam Shells (ea/s)
10 Banded External Rotations (ea/s)
|
SHRED 12/13/2019
(Time)
WARM UP:
Warm up on the bike upon arrival
Roll out for a few minutes as needed
YTW's- 20 of each
downward dog
upward dog
pray pose to hammy
pigeon pose R/L
20 scap pulls
15 arch hollows
10 KTC
2-3 strict TTB
3-5 kipping TTB
--------------------------------
SHRED:
Every 3 minutes X 8 rounds:
- 12 cal bike
- 8 TTB
- 8 DB box step overs (2 dumbbells- go heavier)
**Score is for time. Rest with time remaining.
------------------------------
COOLDOWN:
romwod
| Laura E | 13:35 | weighted TTR | | Tracie | 14:55 Rx | |
|
