WOD Blog
 | Thu, Nov 26 2020 |  |
| WARM UP 11-26-20 | THANKSGIVING CHAMPIONSHIP FIGHT GONE BAD |
WARM UP 11-26-20
(Check In)
WARM UP
Introduce visitors:
15 Reps each:
Air Squat
Sumo Deadlift
Step Up
Strict Press
Row Calories (or bike if needed)
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Sumo Stance Inchworm Into Upward Dog-5 reps
Hip Rotation-20 reps R/L
Thumbs Up-10 reps
Breaststrokes-10 reps
Spiderman to Hammy-30 secs R/L
Praying Pose to Hammy-30 secs each
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Explain metcon!
COOLDOWN
Enjoy Thanksgiving!!
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THANKSGIVING CHAMPIONSHIP FIGHT GONE BAD
(Reps, Rx2, Rx3)
5 Rounds for MAX reps, 1 min each station:
Wallball
Sumo Deadlift High Pull
Box Jump
Push Press
Row Calories
REST
Goal: 375+ Reps
Tip: This is a longer duration aerobic power workout, don't start out too hot. Pace yourself and try to build each round. Go for broke on final set! Start on ANY station just follow the order. REST after all five movements.
Purple Rx: 20#/10-14#/9' ball, 75#/55# barbell, 24''/20'' box
Blue Rx2: 14#/10-10#/9' ball, 75#/55# barbell, step ups allowed 24''/20'' box
Orange Rx3: 10#/8-6#/8 ball, 45#/35# barbell, 20''/'16'' box
Yellow MODWOD: Sub Pushball, DB pair for barbell work, plate step ups
| 1st | 436 Rx2 | Saori Thu, Nov 26, 2020 | | 2nd | 407 Rx2 | Marnae Thu, Nov 26, 2020 | | 3rd | 395 Rx2 | Tracie Thu, Nov 26, 2020 | | 1st | 598 Rx | Sean H Thu, Nov 26, 2020 | | 2nd | 548 Rx | Seth B Thu, Nov 26, 2020 | | 3rd | 455 Rx | Todd N Thu, Nov 26, 2020 |
| Sean H | 598 Rx | | | Scott B | 324 Rx | | | Todd N | 455 Rx | | | Dale F | 348 Rx | | | Ian | 428 Rx | | | Tracie | 395 Rx2 | | | Saori | 436 Rx2 | After 2nd rd, my calf gave up, so I switched BJ to Stp up | | Seth B | 548 Rx | | | Marnae | 407 Rx2 | |
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