WOD Blog
 | Sat, Dec 21 2019 |  |
 | Happy Birthday: Hayden P & Adriano |
| CHAIN LINK 122119 | 10AM WEIGHTLIFTING 12.21.19 | WARM UP 122119 | CORE FINISHER 12.21.19 |
CHAIN LINK 122119
(Time, Rx+, Rx2, Rx3)
With a partner accumulate:
250 Sit Ups (no DB's)
160 Push Ups
80 Overhead Squats
THEN
80/60 Calorie Bike (partition as desired, mixed gender pairs do 80 calories)
*Both partners are working at one time on the triplet. They can partition the workout however they like and break the workout into rounds etc. as they see fit.
Goal: Sub 20, CAP at 25 minutes.
Tip: Consider partitioning the workout into many rounds with small sets to keep pace high!
Brown Rx+: 115#/75#, 300/200/100, 24''/20''
Purple Rx: 95#/65#, 24''/20''
Blue Rx2:75#/55#, 220/120/80, 24''/20'''
Orange Rx3: 45#/25#, sub Box Push Ups, 180/100/80, 20''/16''
Yellow MODWOD: Sub PVC OHS, 150/100/60, 20''/16'', use rig for assistance if needed
| Kaitlin | 19:22 Rx3 | 24 in box push up |
|
10AM WEIGHTLIFTING 12.21.19
(Weight)
-WARM UP-
PVC pass throughs-20
Overhead Squat-20
Kang Squat-10
Prayer to hammy
Upward/downward dog
Pigeon
Power snatch-5
Snatch-5
Hang Snatch-5
OHS-5
A. Snatch Complex
1-Hang Snatch
1-Snatch
*Touch ‘n go style
B. Overhead Squat
3-3-3-3-3
*each with 5 second pause at bottom
|
WARM UP 122119
(Check In)
WARM UP
Shuttle Jog-2 mins
----------------------
2 Rounds:
10 Leg Swings front to back R/L
10 Leg Swings side to side R/L
10 PVC Passthroughs
----------------------
2 Rounds:
10 Behind the Neck PVC Press
5 Wall Squats (slow)
5 Thumbs Up
5 Breaststrokes
----------------------
Brief Metcon, perform a few reps of each movement before starting
COOLDOWN/EXTRA CREDIT:
ARMS
3 sets:
6 Chinups (add weight as needed)
AMRAP Hammer Curls
Rest 1:00
8 Close Grip Bench Press
AMRAP Banded Tricep Extensions
Rest 1:00
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