WOD Blog
 | Fri, Dec 4 2020 |  |
| SHRED 8-10-20 | WARM UP 12-4-20 | WEIGHTLIFTING 12-4-20 | METCON 12-4-20 | Other Results |
SHRED 8-10-20
(Distance)
Shuttle Jog-2 mins
Row-2 mins, 30 secs Moderate/30 secs HARD
Bike-2 mins, 30 secs Moderate/30 secs HARD
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Spiderman to Hammy-30 secs R/L
Downward Dog-1 min
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WORKOUT: (Shred repeat!!)
7 rounds
Rower for max total distance
30 sec ON
30 sec OFF
--then--
7 rounds
Shuttle Sprints (20 m Distance)
30 Sec ON
30 sec OFF
--then--
7 rounds
Assault Bike for max total distance
30 sec ON
30 sec OFF
COOLDOWN
ROMWOD for lower body and shoulders
Planned: Fri,Dec4,2020 Mon,Aug10,2020 Fri,Jun22,2018 Tue,Feb20,2018 Tue,Nov28,2017 Mon,Aug28,2017 Mon,Jun26,2017| 1st | Row: 935 Ski: 765 Bike: 1.5 miles Rx | Sarah K Fri, Jun 22, 2018 | | 2nd | Row: 928 Run: 700 Bike: 1.6 Rx | Heather H Fri, Jun 22, 2018 | | 3rd | Row: 812 Run: 600 Bike: 1.4 miles Rx | Tracie Fri, Jun 22, 2018 | | 1st | Row: 1144 Run: 700 Bike: 1.6 Rx | Andrew S Fri, Jun 22, 2018 | | 2nd | Row: 1032 Run: 820 Bike: 1.9 Rx | Brien H Fri, Jun 22, 2018 | | 3rd | 360 shuttle, 1.6 mile bike, 1016 m. row Rx | Brad Le Tue, Feb 20, 2018 |
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WARM UP 12-4-20
(Check In)
WARM UP
1 min ON/15 secs OFF x 5
1. 30 reps jump rope+Push Up Plank
2. 15 Air Squats+Praying Pose
3. 10 Good Mornings+Post Up Lat Stretch
4. 20 Hollow Rocks+Hip Bridge Hold
5. 30 reps jump rope+Air Squats
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Fire Hydrant-10 reps R/L
Donkey Kick-10 reps R/L
Spiderman to Hammy-30 secs R/L
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Clean Grip Deadlift-5 reps
Front Squat-5 reps
Squat Clean-5 reps
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Begin Weightlifting, warm up squat clean further before metcon.
COOLDOWN
Seated Forward Fold-1 min
Calf Stretch-1 min R/L
Foam roll sore areas
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WEIGHTLIFTING 12-4-20
(Weight)
20 minutes
Deadlift
Option 1:
6-4-2 (touch n go)
Option 2:
1RM.
If you have been here this cycle and feel a 1RM is possible, go for it! If not, follow the above rep scheme starting 6's at 80-85% working up to a heavy set of 2.
| 1st | 285 Rx | Kirklin Fri, Dec 4, 2020 | | 2nd | 230 Rx | Sandra D Fri, Dec 4, 2020 | | 3rd | 165 Rx | Marnae Fri, Dec 4, 2020 | | 1st | 475 Rx | Sean H Fri, Dec 4, 2020 | | 2nd | 455 Rx | Diogo S Fri, Dec 4, 2020 | | 3rd | 425 Rx | Jeremy V Fri, Dec 4, 2020 |
| Kirklin | 285 Rx | 10lb PR | | Dale F | 325 Rx | 325 is a PR | | Derek N | 385 Rx | | | Sandra D | 230 Rx | 10# PR | | Marnae | 165 Rx | PR | | Jeremy V | 425 Rx | PR | | Thais | 160 Rx | | | Rachel T | 😅 Rx | Still fighting with 300 | | Sean H | 475 Rx | 1RM | | Bill | 405 Rx | Failed 440# twice | | Diogo S | 455 Rx | |
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METCON 12-4-20
(Reps, Rx+, Rx2, Rx3)
12 min AMRAP:
2-4-6-8-10-12 etc Squat Cleans
*30 double unders+7 bodybuilders between sets
Score is all reps added together (including doubles and bodybuilders!)
Tip: The squat clean is meant to be on the heavier side today.
Brown Rx+: 185#/135#
Purple Rx: 165#/115#
Blue Rx2: 135#/85#, sub 50 singles
Orange Rx3: 95#/65#, sub 30 singles
Yellow MODWOD: Sub Deadlift, blue-orange weight
| 1st | 173 Rx2 | Rachel T Fri, Dec 4, 2020 | | 2nd | 221 Rx3 | Marnae Fri, Dec 4, 2020 | | 1st | 220 Rx+ | Seth B Fri, Dec 4, 2020 | | 2nd | 215 Rx+ | Sean H Fri, Dec 4, 2020 | | 3rd | 175 Rx | Ian Fri, Dec 4, 2020 |
| Marnae | 221 Rx3 | | | Dale F | 275 Rx3 | struggled with clean squat | | Derek N | 169 Rx | | | Seth B | 220 Rx+ | | | Ian | 175 Rx | | | Rachel T | 173 Rx2 | Used 105# for squat cleans | | Sean H | 215 Rx+ | | | Bill | 178 Rx2 | | | Diogo S | 173 Rx | |
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