WOD Blog
 | Mon, Dec 23 2019 |  |
| WEIGHTLIFTING 12.23.19 | BLIPS AND CHITZ 12-23-19 | SHRED 12-23-2019 | WARM UP 12-23-19 |
WEIGHTLIFTING 12.23.19
(Weight, Rx+, Rx2, Rx3)
w/ a 20 minute Timer work up to a heavy:
2RM Overhead Squat
*If you finish early accumulate 3x2 drop sets at 80-90% of what you hit.
Brown Rx+: Sub 1 Snatch Balance+1 Overhead Squat. Choose this option if you are comfortable with the overhead squat!
Purple Rx: As written
Blue Rx2: Work up to a 5RM overhead squat. OR accumulate 5x5 overhead squats with a light load working on depth/form. In between sets perform anchored T-spine or other mobility work.
Orange Rx3: Sub Front Squat 2RM. Work on wall squats and overhead mobility work during rest period.
| 1st | 155 Rx+ | Janelle Mon, Dec 23, 2019 | | 2nd | 130 Rx | Rachel T Mon, Dec 23, 2019 | | 3rd | 125 Rx | Katheryn Mon, Dec 23, 2019 | | 1st | 200 Rx+ | Eric M Mon, Dec 23, 2019 | | 2nd | 205 Rx | Derek M Mon, Dec 23, 2019 | | 3rd | 145 Rx | Bj Mon, Dec 23, 2019 |
| Vince | 105 Rx | | | Laura E | 75 Rx | | | Mindy | 105 front squat Rx | | | DeeAnn | 85 Rx3 | Front Squat | | Eric M | 200 Rx+ | | | Derek M | 205 Rx | | | Cherise | 85 Rx2 | 85x5 | | Katheryn | 125 Rx | PR10# | | Janelle | 155 Rx+ | | | Alex Pa | 105 Rx | | | Rachel T | 130 Rx | Pr | | Bj | 145 Rx | | | Jayne | 35 Rx | |
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BLIPS AND CHITZ 12-23-19
(Time, Rx+, Rx2, Rx3)
FOR TIME:
50/40 Calorie Row
150 Double Unders
30 Burpee Box Jumps
*In large classes start a second heat 3 minutes after the first.
Goal: Sub 10, CAP at 15 minutes.
Tip: Hold back a little bit on the row. Find consistency on the double unders and take a big breathe to prepare for your sets. Try to stay relaxed! Empty the tank on the burpee box jumps!
Brown Rx+: Sub 200 Double Unders, 24''/20''
Purple Rx: 24''/20''
Blue Rx2: 100 Double Unders OR 250 Single Unders, 25 Burpee Box Jumps 24''/20''
Orange Rx3: 40/30 Calorie Row, 150 Single Unders, 30 Bodybuilder Box Step Ups 20''/16''
Yellow MODWOD: 30/20 Calorie Row, 120 Single Unders, 20 bodybuilder box step ups 20''/16''
| 1st | 8:20 Rx+ | Susie Mon, Dec 23, 2019 | | 2nd | 9:45 Rx+ | Janelle Mon, Dec 23, 2019 | | 3rd | 12:30 Rx+ | Jayne Mon, Dec 23, 2019 | | 1st | 8:54 Rx+ | Eric M Mon, Dec 23, 2019
Vince Mon, Dec 23, 2019 | | 2nd | 10:34 Rx+ | Luis Mu Mon, Dec 23, 2019 | | 3rd | 12:37 Rx+ | Derek M Mon, Dec 23, 2019 |
| Steve M | 9:12 Rx | | | Vince | 8:54 Rx+ | | | Laura E | 8:30 Rx2 | | | Mindy | 7:47 Rx2 | | | DeeAnn | 10:44 Rx3 | Orange | | Eric M | 8:54 Rx+ | | | Tracie | 12:21 | rx EXCEPT 16 IN BOX | | Luis Mu | 10:34 Rx+ | | | Susie | 8:20 Rx+ | yellow | | Derek M | 12:37 Rx+ | | | Julia Goldst | 9:46 Rx | | | Cherise | 12:21 Rx2 | | | Katheryn | 11:57 Rx | | | David S | 9:48 Rx | | | Janelle | 9:45 Rx+ | | | Emily M | 11:58 Rx | | | Elise | 9:55 Rx | | | Bj | 11:44 Rx2 | Singles,24” box | | Jayne | 12:30 Rx+ | |
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SHRED 12-23-2019
(Time)
WARM UP:
Junkyard dog. Get nice and warm!
Spend 30 seconds at each stretch:
- downward dog with shoulder tap
-upward dog with reverse shoulders
- hollow hold
- modified hurdler stretch
Pray pose to hammy
15 scap pulls
15 arch hollows
10 ring rows
5 pull ups
—————————
SHRED:
*35 minute cap
1 agility ladder
2 burpees
3 DB thrusters
4 DB deadlifts
5 push ups
6 pull ups
7 goblet squats
8 reverse lunges
9 sit ups
10 box jumps
11 American KB swings
12 calorie bike
NOTE: this is a 12 days of Christmas style workout.
Start with...
1
2, 1
3, 2, 1
4, 3, 2, 1
5, 4, 3, 2, 1
All the way until you get to 12.
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WARM UP 12-23-19
(Check In)
GROUP WARM UP
2:00 Jump Rope (practice doubles)
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2 Sets:
10 PVC Passthroughs
10 Front to Back Lunges EACH side
10 Scap Push Ups
10 Banded Face Pulls
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10 Behind the Neck Press
10 Overhead Squats
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Review Snatch Balance and Begin Weightlifting
COOLDOWN/EXTRA CREDIT
3 Rounds For Quality
10 Single-leg Glute Bridge R/L
10 Turkish Sit Ups R/L
10 Tuckups
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