WOD Blog
 | Mon, Dec 16 2019 |  |
| SHRED 12/16/2019 | BAGEL BITES 12/16/19 | WEIGHTLIFTING 12/16/19 | WARM UP 12/16/19 | OCCAM'S RAZOR 12/17/19 | Other Results |
SHRED 12/16/2019
(Reps)
WARM-UP:
500-meter row
20/15 cal bike
2 rounds:
- 10 box facing step-ups (box jumps on round 2)
- 20 banded good mornings
- 30 second Spiderman to hammy R/L
- 30 second pray pose
Downward dog
Upward dog
pigeon pose R/L
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SHRED:
25-minute timer:
15 minutes to get as far as possible...
50-40-30-20-10
- calories row
- box jump
at the 15 minute mark straight into...
10-20-30-40-50
- bike
DB deadlift
*Score today is for reps.
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COOLDOWN:
- romwod
| 1st | 654 | Jonny Mon, Dec 16, 2019 |
| Laura E | :) Rx | | | Jonny | 654 | rx2 |
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BAGEL BITES 12/16/19
(Reps, Rx2, Rx3)
12 min AMRAP:
10 Second L-Sit Hold (hanging)
20 Air Squats
30 Double Unders
Goal: 420+ Reps (7+ Reps)
Tip: Try to find a consistent pace and keep moving! Transition smoothly between movements. Prioritize quality form especially on the L-Sit. (focus on straight legs and keeping them high!)
Purple Rx: As written
Blue Rx2: Sub:
10 sec Hanging Knee Raise Hold
15 Air Squats
20 Double Unders OR 50 Single Unders
Orange Rx3: Sub:
10 sec Bent Knee Hollow Hold
15 Air Squats
35 Single Unders
Yellow MODWOD: Sub
10 sec Bent Knee Hollow Hold
12 Air Squats
25 Single Unders
| 1st | 570 Rx | Julia Goldst Mon, Dec 16, 2019 | | 2nd | 501 Rx | Derra Mon, Dec 16, 2019 | | 3rd | 834 Rx2 | Laura E Mon, Dec 16, 2019 | | 1st | 660 Rx | Luis Mu Mon, Dec 16, 2019 | | 2nd | 603 Rx | Derek N Mon, Dec 16, 2019 | | 3rd | 565 Rx | Vince Mon, Dec 16, 2019 |
| Julia Goldst | 570 Rx | 9+30 (pretty sure got a little confused) | | Vince | 565 Rx | 25 reps into RND 10 | | Kaitlin | 450 Rx3 | | | Derek M | 390 Rx | Rx-ish LSit | | Ryan Pow | 493 Rx | | | Derek N | 603 Rx | | | David S | 480 Rx | | | Cherise | 312 Rx2 | 10 sec knee raise on rings, 20 air squats, 30 DU | | Luis Mu | 660 Rx | | | Mindy | 550 Rx2 | | | DeeAnn | 540 Rx3 | Orange | | Laura E | 834 Rx2 | 10 sec hollow hold | | Katheryn | 475 Rx2 | | | Rachel T | 430 | Knee raise 20 AS 20 DU | | Keith C | 780 Rx2 | 50singles, 20squats, 10Lsit hold/rd | | Derra | 501 Rx | | | Janelle | 555 | Knees to chest hold all else Rx | | Todd N | 540 Rx | |
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WEIGHTLIFTING 12/16/19
(Weight, Rx2, Rx3)
w/ a 12 Minute Timer:
Build to a heavy 3 set on PISTOLS. (3 each leg). Record the heaviest weight you can hit on BOTH sides. Rest 1 minute between sides as load increases.
Purple Rx: As written
Blue Rx2: Sub 4-6 sets of 5 reps EACH leg of either:
Pistols standing on Box
Pistols to Box
Banded Pistols
*Choose a modification that challenges you and allows you to work towards being able to achieve full ROM on this movement.
Orange Rx3: Sub 4-6 sets of:
8 Front Step Lunges R/L
*REST one minute between each side.
| 1st | 44 Rx | Julia Goldst Mon, Dec 16, 2019 | | 2nd | 35 Rx | Janelle Mon, Dec 16, 2019 | | 3rd | 25# Rx | Rachel T Mon, Dec 16, 2019 | | 1st | 53 Rx | Luis Mu Mon, Dec 16, 2019 | | 2nd | 5 Rx | Derek M Mon, Dec 16, 2019 | | 3rd | 3 Rx | Vince Mon, Dec 16, 2019 |
| Julia Goldst | 44 Rx | | | Laura E | banded Rx2 | | | Derek M | 5 Rx | | | Derek N | 4 Rx2 | | | Vince | 3 Rx | 3 actual pistols | | Luis Mu | 53 Rx | | | Katheryn | 0 Rx2 | first unassisted pistols | | Rachel T | 25# Rx | 35# on right leg for 1 | | Keith C | 5 sets Rx3 | 20# | | Janelle | 35 Rx | |
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WARM UP 12/16/19
(Check In)
GROUP WARM UP
Shuttle Jog-2 mins
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2 Rounds:
5 Wall Squats (SLOW and controlled)
5 Front Scales EACH side
5 Back Scales EACH Side
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2 Rounds:
10 Front Step Lunges
10 Alternating Box Step Ups
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Begin Weightlifting. Before metcon perform the following skill specific warm up:
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1:00 Single Unders
1:00 Penguin Hops
2:00 Double Under Practice
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Review L-Sit and Air Squat and Perform 1 Round of Metcon.
COOLDOWN/EXTRA CREDIT
2:00-4:00 of Each
Pigeon (ea/s)
Couch Stretch (ea/s)
Classic Calf Stretch (ea/s)
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OCCAM'S RAZOR 12/17/19
(Time, Rx+, Rx2, Rx3)
5 Rounds For Time:
12 Burpee to 1 Foot Target
12 American KB Swings
12 Machine Calories
REST 2 minutes
CAP at 20 minutes. Include rest time in your final score. Record final finishing time.
Tip: This workout has built in rest. You are meant to treat each set at a very aggressive pace!
Brown Rx+: 70#/53#
Purple Rx: 53#/35#
Blue Rx2: No Target on Burpees, 35#/26#, 10 Machine Calories
Orange Rx3: Sub
12 Bodybuilders
12 Russian Swings (35#/20#)
8 Machine Calories
Yellow MODWOD: Sub
10 Bodybuilders
12 Russian Swings 26#/20#
8 Machine Calorie
| 1st | 15:42 Rx | Alyssa C Tue, Dec 17, 2019 | | 2nd | 18:41 Rx | Emily M Tue, Dec 17, 2019 | | 3rd | 18:53 Rx | Janelle Tue, Dec 17, 2019 | | 1st | 14:47 Rx+ | Seth B Tue, Dec 17, 2019 | | 2nd | 18:15 Rx+ | Todd N Tue, Dec 17, 2019 | | 3rd | 19:26 Rx+ | John L Tue, Dec 17, 2019 |
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