WOD Blog
 | Fri, Dec 20 2019 |  |
| WARM UP 12/20/19 | WEIGHTLIFTING 12/20/19 | STRING THEORY 122019 | SHRED 12202019 |
WARM UP 12/20/19
(Check In)
GROUP WARM UP
2 Rounds:
30 sec Plank
30 sec Superman Hold
30 sec Super Front Rack Stretch R/L
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2 Rounds:
30 secs Windmills EACH Side
1:00 Pray Pose
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2 Rounds:
10 KB Deadlifts
10 Glute Bridges
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Begin Weightlfifting
COOLDOWN/EXTRA CREDIT
4 Rounds For Quality
30 Sec Flutter Kicks
20 Windshield Wipers
30 Sec Plank March
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WEIGHTLIFTING 12/20/19
(Weight)
12 min Timer:
Build to a heavy 5RM of Sumo Deadlift.
*Warm up however you like just make even jumps in load. Prioritize sumo stance/positioning over load.
| 1st | 295 Rx | Alyssa C Fri, Dec 20, 2019 | | 2nd | 225 Rx | Janelle Fri, Dec 20, 2019 | | 3rd | 215 Rx | Saori Fri, Dec 20, 2019
Laura E Fri, Dec 20, 2019 | | 1st | 355 Rx | Rex S Fri, Dec 20, 2019 | | 2nd | 315 Rx | Ian Fri, Dec 20, 2019 | | 3rd | 295 Rx | Bj Fri, Dec 20, 2019 |
| Janelle | 225 Rx | | | Vince | 225 Rx | 10 minutes is NOT long enough | | Derek M | 185 Rx | | | Laura E | 215 Rx | | | David S | 245 Rx | Not enough time. | | Scott B | 225 Rx | | | Katheryn | 165 Rx | | | Saori | 215 Rx | | | Ian | 315 Rx | | | Rachel T | 195 Rx | | | Alyssa C | 295 Rx | | | Rex S | 355 Rx | | | Bj | 295 Rx | |
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STRING THEORY 122019
(Reps, Rx+, Rx2, Rx3)
15 min AMRAP:
Complete the following complex UNBROKEN:
9 Deadlifts
6 Hang Powercleans
3 Push Press
REST 1 minute
*If you have to break drop the weight down by at least 10%.
Goal: To score this workout multiply the number of reps you complete x the load you choose. For example, Sue completes 180 reps and uses 100# her score is 18000. If you have to reduce the weight, use your lowest weight when computing your score.
Tip: It is recommended you use a double overhand grip for the deadlift since you are not permitted to drop your barbell! This workout is grip intensive. Make sure to use the hook grip and focus on efficiency and a strong front rack!
Purple Rx: Athlete chooses load they can perform unbroken.
Blue Rx2: 95#/65#
Orange Rx3: 55#/35# Deadlift/HPC, 25#/15# pair on Push Press
Yellow MODWOD: Sub:
9 KB Deadlift
6 Russian Swings
6 DB Push Press (15#/10# pair)
| 1st | 22410 Rx | Janelle Fri, Dec 20, 2019 | | 2nd | 21045 Rx | Julia Goldst Fri, Dec 20, 2019 | | 3rd | 18090 Rx | Alyssa C Fri, Dec 20, 2019 | | 1st | 30690 Rx | Seth B Fri, Dec 20, 2019 | | 2nd | 26730 Rx | Wesly Fri, Dec 20, 2019 | | 3rd | 21870 Rx | Derek M Fri, Dec 20, 2019 |
| Janelle | 22410 Rx | 2rds-105 9rds-115 | | Vince | 18810 Rx | 95# @ 11 rounds. Should have gone heavier. | | Derek M | 21870 Rx | 2rds@155 7rds@135 | | Susie | 2520 Rx3 | yellow | | Julia Goldst | 21045 Rx | 10+3, 115# | | Shane | 16,128 Rx | | | David S | 17100 Rx | | | Sandra D | 11700 Rx2 | | | Mindy | 11,700 Rx2 | | | Scott B | 20520 Rx2 | | | DeeAnn | 5670 Rx3 | | | Katheryn | 14040 Rx2 | 12rnds | | Saori | 13500 Rx | 75x10 | | Seth B | 30690 Rx | 11 rds 155 | | Rachel T | 14580 Rx | | | Alyssa C | 18090 Rx | 6 rnds @ 115; 3 rnds @ 105 | | Wesly | 26730 Rx | 11 rds @ 135 | | John L | 18055 Rx | 4 1/2 rds 135, 4rds 115 | | Rex S | 17010 Rx | |
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SHRED 12202019
(Time)
WARM UP:
Warm up on either the bike or power upon arrival. You may also shuttle jog for 3 minutes.
40 meter DB overhead carry R/L
10 strict press R/L
10 upright rows R/L
5 hang snatches R/L
5 DB thrusters R/L
Spider-Man to hammy R/L
Pray pose to hammy
Standing forward fold
Samson stretch
Rig lat stretch
Push up plank hold
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SHRED:
For Time... *25 minute Cap.
10 DB hang snatch (Right arm)
10 DB hang snatch (Left Arm)
10 wall balls (heavy)
Then 9 of all of this, then 8's, then 7's, ETC...
Rest 2 minutes
AMRAP with time remaining:
- 12/9 calories (any machine)
- 10 push-ups
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COOLDOWN: romwod
| Laura E | 6 rnds | lots o' mods |
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