WOD Blog
 | Fri, Dec 27 2019 |  |
| MANDALORIAN 12-27-19 | CORE FINISHER 12-26-19 | SHRED 12-27-2019 | WARM UP 12-27-19 | Other Results |
MANDALORIAN 12-27-19
(Time, Rx+, Rx2, Rx3)
FOR TIME!
80/60 Machine Calories
40 Russian Swings
60/40 Machine Calories
30 Russian Swings
40/30 Machine Calories
20 Russian Swings
20/15 Machine Calories
10 Russian Swings
Goal: Sub 15, CAP at 20 minutes.
Tip: This is an aerobic workout. Don't sprint out of the gate. Find a sustainable machine pace. Your swings should be completed unbroken or with very minimal breaks. Sprint your final set!!
Purpose: The Russian swing teaches us hip extension! This is pivotal for athletic performance especially the olympic lifts.
Brown Rx+: 70#/53#
Purple Rx: 53#/35#
Blue Rx2: 44#/26#
Orange Rx3: 35#/20#
70/50 Machine Calories
50/35 Machine Calories
30/25 Machine Calories
20/15 Machine Calories
Yellow MODWOD: Sub:
60/40 Machine Calories
30/25 Machine Calories
20/15 Machine Calories
20/15 Machine Calories
| 1st | 17:29 Rx+ | Janelle Fri, Dec 27, 2019 | | 2nd | 15:06 Rx | Saori Fri, Dec 27, 2019 | | 3rd | 18:14 Rx | Rachel T Fri, Dec 27, 2019 | | 1st | 11:55 Rx+ | Seth B Fri, Dec 27, 2019 | | 2nd | 19:15 Rx+ | Steve M Fri, Dec 27, 2019 | | 3rd | 20:00 DNF Rx+ | Vince Fri, Dec 27, 2019 |
| Derek N | DNF Rx | 270 reps | | Laura E | 18:56 Rx | | | Kaitlin | 15:09 Rx3 | machine: row | | Steve M | 19:15 Rx+ | | | Scott B | 19:54 Rx | | | Vince | 20:00 DNF Rx+ | 10 KB left. finished at 20:15 | | Susie | 20 min DNF last machine 23 Rx3 | Orange | | Katheryn | 20:00 dnf Rx | < 21:00 | | Seth B | 11:55 Rx+ | | | Saori | 15:06 Rx | | | Tracie | 15:09 | RX3 cal Rx2 weight | | Janelle | 17:29 Rx+ | Row | | Rachel T | 18:14 Rx | | | Keith C | 20:oo DNF Rx2 | didn get the last 20/10 | | Bj | 18:54 Rx | |
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CORE FINISHER 12-26-19
(Reps, Rx2)
4 Rounds For Quality
10 Pallof Press R/L
10 Lying TTB (slow eccentric)
20 Russian Twists (w/ a plate)
Purple Rx: As written
Blue Rx2: Sub Lying Knee Raises
| 1st | 160 Rx | Keith C Fri, Dec 27, 2019
Derek N Fri, Dec 27, 2019 |
| Laura E | yep Rx | 25# plate | | Derek N | 160 Rx | | | Keith C | 160 Rx | |
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SHRED 12-27-2019
(Time)
WARM UP:
500 meter row upon arrival
20 banded pull aparts
15 banded pass throughs
10 banded thrusters
10 banded internal external rotations R/L
15 scap pulls
15 arch hollows
10 KTC
5 TTB
Downward dog
Upward dog
Samson stretch R/L
Pigeon pose R/L
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SHRED:
Every 4 minutes X 4 minutes:
- 500 meter row
- 25 wall balls
REST 3 minutes...
Every 4 minutes X 4 minutes:
- 24/18 calorie bike
- 15 TTB
————————
COOLDOWN:
Romwod
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WARM UP 12-27-19
(Check In)
GROUP WARM UP
Tabata Machine! Find the machine you are planning to use for the metcon. Perform:
20 ON/10 OFF x 8 sets
*Increase pace every set starting with a slow/moderate pace working up to a hard pace on final set!
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Stationary Inchworm Into Upward Dog-5 reps
Scorpions-10 alternating reps
Hollow Hold-30 secs
Glute Bridges-15 reps
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Explain Metcon!
COOLDOWN
Upward Dog-1 min x 2 sets
Twisted Cross-1 min R/L x 2 sets
Seated Straddle-1 min each side, 1 min center
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