WOD Blog
 | Tue, Dec 17 2019 |  |
| SHRED 12/17/2019 | OCCAM'S RAZOR 12/17/19 | WARM UP 12/17/19 | CORE FINISHER 12/17/19 | Other Results |
SHRED 12/17/2019
(Reps)
Warm up:
2 minute shuttle jog or bike
15 YTW’s
Downward dog
Upward dog
Push up plank hold
5 push ups w/ slow eccentric
2 rounds:
- 10 Russian swings
- 10 scap pulls
- 10 KB swings
- 10 arch hollows
-5 strict pull ups
Warm up your double unders before starting.
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5 rounds for MAX reps:
MIN 1: DB bench
MIN 2: double unders
MIN 3: KB swings
MIN 4: Bike
MIN 5: Pull-ups
MIN 6: REST
*You may use a barbell for the bench if comfortable under the bar.
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COOLDOWN:
- ROMWOD
| 1st | 628 | Laura E Tue, Dec 17, 2019 |
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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 |
| Vince | 16:54 Rx | | | Ryan Pow | 19:48 Rx | | | Laura E | 16:46 | mod athletic burpees to bar, and rkb | | Scott B | 20:00 DNF Rx2 | | | Jeremy B | 20:00 DNF Rx | | | Mindy | 20:00 DNF 12 reps Rx | | | DeeAnn | 19:58 Rx3 | Burpee to box | | Susie | 19:52 Rx3 | Orange | | Eric F | 18:06 Rx | | | Seth B | 14:47 Rx+ | Tried to do a round 1:20 each time but couldn’t | | Janelle | 18:53 Rx | | | Katriel-Maria | 15:33 Rx2 | | | Emily M | 18:41 Rx | | | Marcus C | 19:48 Rx | | | Keith C | 17:35 Rx2 | | | Derra | 20:00 DNF Rx | 4 rounds + 11 reps (bike) | | Alyssa C | 15:42 Rx | | | Wesly | 15:09 Rx | Bike | | Kirklin | 19:29 Rx | | | Jayne | 19:50 Rx2 | | | John L | 19:26 Rx+ | | | Todd N | 18:15 Rx+ | |
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WARM UP 12/17/19
(Check In)
GROUP WARM UP
3:00 minute Machine (try to increase pace each minute)
2 Rounds:
10 Glute Bridges
10 Cat-Cow
10 Dead Bugs
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Review Workout and perform:
6 Burpees
6 American KB Swings
6 Machine Calories
COOLDOWN/EXTRA CREDIT
3 sets:
2:00 Jog or Machine
10 Clamshells R/L
2:00 Jog or Machine
10 Side-lying Hip Abduction R/L
|
CORE FINISHER 12/17/19
(Time, Rx2, Rx3)
3 Rounds for Quality
12 Partner Sit Ups
20 second Weighted Plank
10 Partner Kneeling Side Throws (each partner and side)
20 second Weighted plank
Brown Rx+: 3 Rounds:
15 Partner Sit Ups
25 second Weighted Plank
10 Partner Kneeling Medball Side Throws (each partner and side)
25 second Weighted Plank
Purple/Blue Rx: As written
Orange Rx2: No WEIGHT on the plank
Yellow Rx3: sub 15 second Plank
White MODWOD: Sub 12 second Plank
| Vince | 10 Rx | 25# plate | | Laura E | :) Rx | 45# | | Scott B | 6:00 | Rx+ | | Jayne | 15 Rx | |
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