WOD Blog
 | Thu, Dec 3 2020 |  |
| SHRED 12-3-20 | WARM UP 12-3-20 | METCON 12-3-20 | Other Results |
SHRED 12-3-20
(Time)
WARM UP
2 Rounds:
Plate Overhead Carry-40 m
Plate to Overhead-10 reps
Plate Squat-10 reps
Lunge-10 reps
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Hip Rotation-20 reps R/L
Samson Stretch-30 secs R/L
YTW's-10 reps each
Weighted Praying Pose-30 secs
Hammy Stretch-30 secs
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METCON
FOR TIME:
Buy In-75 wallballs
THEN
30-20-10:
Double DB Snatch
Front Rack Lunge (pair)
*80 m Overhead Carry between sets (pair or barbell)
THEN
Buy Out-75 wallballs
Sub 22, CAP at 28 minutes.
| Laura E | Done | Lots of mods | | Tracie | 25:36 Rx | |
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WARM UP 12-3-20
(Check In)
WARM UP
30 secs EZ Bike/30 secs HARD Bike x 2
30 secs EZ Row/30 secs HARD Row x 2
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Hip Rotation-20 reps R/L
Thumbs Up-10 reps
Breaststrokes-10 reps
PVC Passthrough-10 reps
PVC Behind Neck Press-10 reps
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Burgener Warm Up-5 reps each
Hang Powersnatch-5 reps
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Scap Pull-10 reps
Arch Hollow-10 reps
TTB or KTC-5 reps
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Explain metcon
COOLDOWN
Overhead Stretch-1 min R/L x 2 sets
Upper Back smash
Spiderman Stretch-1 min R/L
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METCON 12-3-20
(Time, Rx2, Rx3)
Every 7 minutes x 4 sets complete:
Bike-20/15 Calories
Hang Powersnatch-15 reps
TTB-15 reps
Row-20/15 Calories
*ROUNDS 2 AND 4 START WITH ROW AND WORK YOUR WAY UP. Score is total time!
If classes are large have athletes start on opposite ends. Preferably have them pair up with someone from their household if possible.
Tip: You are meant to attack each set with a sprint pace and then use your rest time to recover.
Purple Rx: 75#/55#
Blue Rx2: Sub Hanging Leg Raises, 75#/55#
Orange Rx3: Sub KTC or Lying TTB, 15/12 calories, 45#/35#
Yellow MODWOD: 12/9 calories, Sub DB Snatch, Sit Ups
| Dale F | 27:15 Rx3 | mod up - 20 cal, 75# | | Derek N | 24:19 Rx | | | Maile | 19:30 Rx2 | Rx3 Snatch | | Todd N | 19:02 Rx | |
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