WOD Blog
 | Thu, Dec 19 2019 |  |
 | Happy Birthday: Louise |
| SHRED 12/19/2019 | WARM UP 12/19/19 | WEIGHTLIFTING 12/19/19 | ENTER THE DRAGON 12/19/19 | Other Results |
SHRED 12/19/2019
(Reps)
WARM-UP:
2-minute shuttle jog
2 rounds:
- 10 meters walking inchworms
- 10 meters burpee broad jump
- 10 meters walking groiner w/ a pause
- 10 meters walking lunge w/ a twist
Spend 30 seconds in each stretch:
- spiderman to hammy R/L
- pray pose to hammy
- hollow hold
- downward dog
- upward dog
- 15 scap pulls
- 15 arch hollows
- 10 Knees to chest
- 5 TTB
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SHRED:
0-10 minutes AMRAP:
- 40-meter shuttle sprint
- 20-meter sled push
- 10 burpees
10-15 minutes:
- 100 goblet squats
15-22 minutes AMRAP:
- 5 TTB
- 15 weighted Russian Twists
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COOLDOWN:
- romwod
| Laura E | 15 rnds + 60m, 80 squats | a.burpees | | Tracie | 12RDs+4 burpees Rx | |
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WARM UP 12/19/19
(Check In)
GROUP WARM UP
100 Single Unders
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2 Rounds:
8 Stomach Vacuums
10 Front Step Lunges
10 Russian Swings
10 Goblet Squats
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Power Clean Progressions
Jump + Shrug x 3
High Pull x 3
Muscle Clean x 3
Hang Power Clean x 3
Power Clean x 3
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Begin Weightlifting
COOLDOWN/EXTRA CREDIT
2:00-4:00 of Each
Quad Smash (ea/s)
Calf Smash (ea/s)
Lat Smash (ea/s)
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WEIGHTLIFTING 12/19/19
(Weight, Rx2, Rx3)
10 min Timer:
Build to heavier than the metcon weight of:
1 Powerclean
3 Front Squats
Purple Rx: As written
Blue Rx2: Accumulate 4-6 sets with a light weight focusing on form
Orange Rx3: Sub Hang Powerclean+3 Front Squats working on form
| 1st | 185 Rx | Alyssa C Thu, Dec 19, 2019 | | 2nd | 165 Rx | Janelle Thu, Dec 19, 2019 | | 3rd | 145 Rx | Rachel T Thu, Dec 19, 2019 | | 1st | 308 Rx | Seth B Thu, Dec 19, 2019 | | 2nd | 185 Rx | Derek N Thu, Dec 19, 2019
Derek M Thu, Dec 19, 2019 | | 3rd | 175 Rx | Eric M Thu, Dec 19, 2019 |
| Laura E | 95 Rx | | | Derek M | 185 Rx | | | Derek N | 185 Rx | | | Eric M | 175 Rx | | | Cherise | 115 Rx | | | Katheryn | 115 Rx | | | Vince | 145 Rx | 10 minutes is NOT enough time | | Seth B | 308 Rx | 10 mins.. Strengthcon always.. | | Jayne | 85 Rx | | | Rachel T | 145 Rx | | | Janelle | 165 Rx | | | Alyssa C | 185 Rx | |
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ENTER THE DRAGON 12/19/19
(Time, Rx+, Rx2, Rx3)
5 Rounds For Time:
200 Single Unders
8 Front Squats
12 Pull Ups
Goal: Finish sub 20! 20 min CAP.
Tip: Try to maintain the same pace on the singles each round. Aim to complete the front squats and pull ups unbroken. Take a few breaths before beginning each set and aim to move at a smooth pace.
Brown Rx+: 185#/135#, sub CTB Pull Up
Purple Rx: 135#/95#
Blue Rx2: 95#/65#, sub Jump CTB Pull Up
Orange Rx3: 120 Singles, 55#/35#
Yellow MODWOD: 120 Singles, 25#/15# or Goblet Squat
| 1st | 17:40 Rx+ | Janelle Thu, Dec 19, 2019 | | 2nd | 17:03 Rx | Alyssa C Thu, Dec 19, 2019 | | 3rd | 20:00 Rx | Rachel T Thu, Dec 19, 2019 | | 1st | 13:39 Rx | Steve M Thu, Dec 19, 2019 | | 2nd | 13:41 Rx | Reed Thu, Dec 19, 2019 | | 3rd | 14:18 Rx | Eric M Thu, Dec 19, 2019 |
| Vince | 15:32 Rx | | | Reed | 13:41 Rx | | | Laura E | 15:15 | r.r. | | Derek M | 16:45 Rx | | | Derek N | 15:45 Rx | | | Shane | 17:23 Rx | | | Steve M | 13:39 Rx | | | Eric M | 14:18 Rx | | | Mindy | 18:18 Rx2 | | | Cherise | 17:53 Rx2 | | | Katheryn | 18:01 Rx2 | 95#, JCTB | | Seth B | 20:00 DNF | Rx+ to quit | | Wesly | 15:03 Rx2 | | | Jayne | 19:35 Rx2 | | | Rachel T | 20:00 Rx | DNF 4 rds 100 singles | | Janelle | 17:40 Rx+ | | | Alyssa C | 17:03 Rx | |
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