WOD Blog
 | Tue, Dec 31 2019 |  |
| SKILL WORK 12-31-19 | METCON 12-31-19 | WARM UP 12-31-19 | Other Results |
SKILL WORK 12-31-19 (Reps) 15 mins to complete 5 sets: Agility Ladder In N Outs-Down and Back 2x Lateral Band Walk-10 m R/L REST about 1 minute *Work in with one another in large classes.
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METCON 12-31-19 (Reps, Rx+, Rx2, Rx3) 7 min AMRAP: Bike-10/7 Calories Sled Push-20 m (10 m down and back, count as 10 reps) REST 2 mins 7 min AMRAP: Shuttle Run-80 m (10 m increments, touch ground, hand and one foot over line, count as 8 reps) Box Jump-10 reps Goal: 215+ Reps Tip: You are meant to hold an aggressive pace for each of the AMRAPs! Purpose: Need to push your car up a hill in the snow? Sled pushes will prepare you! Brown Rx+: 30''/24'', 110#/90# sled Purple Rx: 24''/20'', 90#/70# sled Blue Rx2: 20''/16'', 90#/70# sled Orange Rx3: Step Ups allowed, 70#/50# sled, sub 7/5 Calories Yellow MODWOD: Plate Step Up, 45#/35# sled
| 1st | 189 Rx+ | Laura E Tue, Dec 31, 2019 | | 2nd | 208 Rx | Katheryn Tue, Dec 31, 2019 | | 3rd | 206 Rx | Janelle Tue, Dec 31, 2019 | | 1st | 190 Rx+ | Jonathan K Tue, Dec 31, 2019 | | 2nd | 154 Rx+ | Scott B Tue, Dec 31, 2019 | | 3rd | 286 Rx | Vince Tue, Dec 31, 2019 |
| Janelle | 206 Rx | 97+109 | | Vince | 286 Rx | RND 1: 5 + 10 - RND 2: 7 + 15 | | Jonathan K | 190 Rx+ | | | Diana W | 189 Rx | | | Derek N | 210 Rx | | | Scott B | 154 Rx+ | | | Wesly | 236 Rx | | | Susie | 135 Rx3 | yellow | | Cherise | 144 Rx | | | Katheryn | 208 Rx | | | Julia Goldst | 200 Rx | | | Seth B | 208 | Did weird weights | | Saori | 189 Rx3 | 20' 70# step up | | David R | 220 Rx | | | Laura E | 189 Rx+ | | | Rachel T | 193 Rx | |
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WARM UP 12-31-19 (Check In) FOAM ROLL- Lats, Traps, Calves, Quads: Within 7 minutes complete: 15/12 Calorie Bike 20 m Sled Push (45#) 20 step Ups 10 Box Jumps (or additional step ups) ------------------------------------ Spell I LOVE PUT IT UP with each foot Rig Calf Stretch-30 secs R/L ------------------------------------ Begin Skill COOLDOWN Rig Calf Stretch-1 min R/L x 2 sets Seated Straddle-1 min R/L, 1 min Center
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