WOD Blog
 | Mon, Dec 30 2019 |  |
 | Happy Birthday: Emilee M |
| METCON 12-30-19 | WEIGHTLIFTING 12-30-19 | WARM UP 12-30-19 | SHRED 12-30-2019 | Other Results |
METCON 12-30-19
(Time, Rx+, Rx2, Rx3)
4 Rounds For Time:
Pushball-30 reps
Medball Sit Up-20 reps*
Lateral Burpee Over Wallball-10 reps
*Standard for Medball Sit Up is feet BUTTERFLIED. Ball touches the ground behind your head, comes all the way forward and touches the ground in front of your feet.
Goal: Sub 11, CAP at 14 minutes.
Tip: Ideally this workout will be completed with minimal breaks and constant movement!
Brown Rx+: 30#/10'-20#/9'
Purple Rx: 20#/10#-14#/9'
Blue Rx2: 14#/9#'-10#'8'
Orange Rx3: 10#/8'-6#/8', sub regular burpees
Yellow MODWOD: Sub Regular Sit Up, bodybuilder
| 1st | 11:30 Rx | Janelle Mon, Dec 30, 2019 | | 2nd | 12:59 Rx | Laura E Mon, Dec 30, 2019 | | 3rd | 14:00 dnf Rx | Cherise Mon, Dec 30, 2019 | | 1st | 10:12 Rx | Wesly Mon, Dec 30, 2019 | | 2nd | 10:28 Rx | Seth B Mon, Dec 30, 2019 | | 3rd | 11:31 Rx | Grant H Mon, Dec 30, 2019 |
| Cammon | 12:13 Rx | | | Vince | 11:32 Rx | | | Laura E | 12:59 Rx | | | Derek N | 14:04 Rx | | | Steve M | 13:07 Rx | | | Eric M | DNF Rx+ | 227 reps, 30#/9' | | Derek M | DNF Rx | | | Scott B | 14:00 DNF Rx | 6/10 3rd round | | Jeremy B | 14:00 DNF Rx | | | Mindy | 13:13 Rx2 | | | DeeAnn | DNF Rx3 | Orange | | Seth B | 10:28 Rx | | | Cherise | 14:00 dnf Rx | 210 reps | | Saori | 13:34 | Step over | | Katheryn | 11:44 Rx2 | | | Bill | 14:00 DNF Rx | 215 reps | | Janelle | 11:30 Rx | | | Elana | 12:08 Rx3 | | | Wesly | 10:12 Rx | | | David R | 12:15 Rx2 | | | Grant H | 11:31 Rx | |
|
WEIGHTLIFTING 12-30-19
(Weight)
With a 20 minute timer find a heavy complex of:
Clean Grip Deadlift
Hang Clean
Hang Clean
Jerk
Make even jumps in load on your warm up sets. Any style is permitted (power or squat, push or split). This should be performed without dropping the barbell between reps.
| 1st | 175 Rx | Janelle Mon, Dec 30, 2019 | | 2nd | 130 Rx | Saori Mon, Dec 30, 2019 | | 3rd | 115 Rx | Katheryn Mon, Dec 30, 2019
Cherise Mon, Dec 30, 2019 | | 1st | 265 Rx | Seth B Mon, Dec 30, 2019 | | 2nd | 245 Rx | Derek M Mon, Dec 30, 2019 | | 3rd | 225 Rx | Wesly Mon, Dec 30, 2019 |
| Vince | 145 Rx | | | Laura E | 85 Rx | | | Eric M | 215 Rx | | | Derek M | 245 Rx | 1 HC @ 265 | | DeeAnn | 65# Rx | | | Seth B | 265 Rx | Couldn’t finish 287 also missed 265 my first set so WTF! Haha | | Scott B | 195 Rx | failed 205 | | Cherise | 115 Rx | failed 2nd hpc @ 125 | | Saori | 130 Rx | | | Katheryn | 115 Rx | | | Bill | 165 Rx | | | Janelle | 175 Rx | powerclean+push jerk | | Wesly | 225 Rx | |
|
WARM UP 12-30-19
(Check In)
FOAM ROLL- Lats, Traps, Hamstrings, Glutes, Calves
GROUP WARM UP
3 Rounds:
20 secs Pushballs
10 secs REST
20 secs Burpees
10 secs REST
---------------------------
Front to Back Leg Swings-10 reps R/L
Side to Side Leg Swings-10 reps R/L
Rig Post Up Lat Stretch-15 secs R/L
YTW's-10 reps each position
---------------------------
Barbell Good Morning-10 reps
Barbell Strict Press w/ Pause-10 reps
Hang Clean High Pull-5 reps
Hang Powerclean-5 reps
---------------------------
Push Press-5 reps
Push OR Split Jerk-5 reps
---------------------------
Begin Weightlifting
COOLDOWN
Banded Bully-1 min R/L x 2 sets
Reverse Shoulder Stretch-1 min x 2 sets
|
SHRED 12-30-2019
(Calories)
WARM-UP:
20/15 calorie bike
2-minute shuttle jog (get nice and warm!)
2 rounds:
- 10 scap pulls
- 10 arch hollows
- 5 KTC
- 5 TTB
Spend 30 seconds at each stretch:
- downward dog
- upward dog
- 20 alternating side planks
- seated forward fold
- pray pose to hammy
------------------------
SHRED:
Every 4 minutes for 28 minutes:
- 2-minute max calorie bike
- 10 TTB
-----------------------
COOLDOWN:
- romwod
* Spend the first 2 minutes of each 4-minute segment on the bike. Find a maintainable but uncomfortable pace for those 2 minutes. After the 10 TTB, rest with time remaining. The score is calories on the bike.
| Laura E | :) | ktc, and ttb | | Rex S | 258 Rx | |
|
