WOD Blog
 | Sat, Mar 28 2020 |  |
| WARM UP 3-28-20 | 12 DAYS OF DISTANCING EQUIPMENT OPTION | 12 DAYS OF DISTANCING BODYWEIGHT ONLY | Other Results |
WARM UP 3-28-20
(Check In)
GENERAL WARM UP!
High Knees-1 min
THEN complete:
20 Plank Shoulder Taps
10 Hang Clean High Pull OR Russian Swing
10 Strict Press (barbell or DB's)
10 Air Squats
20 Bicycle Crunches
10 Barbell or DB Row R/L
10 Bodyweight Lunges
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Thumbs Up-10 reps
Breaststrokes-10 reps
Spiderman to Hammy-30 secs R/L
Downward Dog w/ Foot Crossed-30 secs R/L
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Warm Up any additional movements for metcon!
COOLDOWN
Couch Stretch-1 min R/L
Downward Dog-1 min
Pec Stretch on Wall-1 min R/L
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12 DAYS OF DISTANCING EQUIPMENT OPTION
(Time, Rx+, Rx2, Rx3)
FOR TIME!
1 Wall Walk
2 Burpee Tuck Jump
3 Hang Cleans or Russian Swings
4 Push Press
5 Jump Squats
6 Alternating Single Leg V-Ups
7 Bent Over Row
8 Weighted Alternating Lunges*
9 Straight Leg Sit Ups
10 Walking Plank Reps
11 Broad Jumps (long)
12 Clusters
*For the lunges: if athletes are using a barbell stick with it but hold the weight however you like. If athletes are using DB's or KB's, stick with those but weight may held in whatever style athlete prefers.
*If you have it use a barbell or pair of DB's/KB's. If you only have a single DB or KB you can perform each movement that requires them per side or alternate sides each round!
This is to performed like the 12 days of Christmas song.
1 Wall Walk
THEN
2 Burpee Tuck Jump 1 Wall Walk
3 2 1
4 3 2 1
5 4 3 2 1
6 5 4 3 2 1
SEE VIDEO ON PUT IT UP PEOPLE PAGE FOR MOVEMENT DEMO AND SCALING OPTIONS!
Brown Rx+: 135#/95# Barbell
Purple Rx: 115#/75# Barbell OR 50#/35#ish pair
Blue Rx2: Sub wall walk as far as comfortable, 95#/65# or 35#/25#ish, Alternating Tuck Ups for V-Ups
Orange Rx3: Sub 20 Shoulder Taps for Wall Walk, Bodybuilder Tuck Jump, 65#/45#, OR 20#/12-15# ish, Regular Air Squats, Bicycle Crunches for V-Ups, bodyweight lunge, Powerclean and Jerk
Yellow MODWOD: Sub 10 Shoulder Tap, Walking Plank off Knees, 12 Deadlifts for clusters, Orange mods besides that text Julia for any additional help! 813-390-5121
| 1st | 28:10 Rx | Sarah D Sat, Mar 28, 2020 | | 2nd | 37:16 Rx2 | Carolyn Sat, Mar 28, 2020 | | 1st | 26:44 Rx+ | Steve M Sat, Mar 28, 2020 | | 2nd | 36:53 Rx+ | Eric M Sat, Mar 28, 2020 | | 3rd | 28:30 Rx | Nate D Sat, Mar 28, 2020 |
| Steve M | 26:44 Rx+ | | | Eric M | 36:53 Rx+ | 135# BB | | Carolyn | 37:16 Rx2 | | | Nate D | 28:30 Rx | | | Sarah D | 28:10 Rx | |
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12 DAYS OF DISTANCING BODYWEIGHT ONLY
(Time, Rx2, Rx3)
FOR TIME!
1 Wall Walk
2 Burpee Tuck Jump
3 Russian Twist (per side)
4 Handstand Push Ups OR Push Ups
5 Jump Squats
6 Alternating Single Leg V-Ups
7 Table Row
8 Alternating Lunges
9 Straight Leg Sit Ups
10 Walking Plank Reps
11 Broad Jumps (long)
12 Jump Overs
This is to performed like the 12 days of Christmas song.
1 Wall Walk
THEN
2 Burpee Tuck Jump 1 Wall Walk
3 2 1
4 3 2 1
5 4 3 2 1
6 5 4 3 2 1
SEE PUT IT UP PEOPLE FACEBOOK PAGE FOR WORKOUT DEMO AND INSTRUCTIONS!
Purple Rx: As written
Blue Rx2: Sub Wall Walk part of the way up, Incline Push Up, Alternating Tuck Up for V-Up
Orange Rx3: Sub 20 Plank Shoulder Tap for wall walk (20), bodybuilder tuck jump, air squat, Bicycle Crunches, Stepovers
Yellow MODWOD: Sub 10 Plank Shoulder Tap, burpee to couch, Air Squat to Couch, Walking Plank off Knees
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| Laura E | PERSONAL TRAINING | 60 min. Rx | Fridays lift session. Did both sumo and goodmornings |
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