WOD Blog
 | Wed, Dec 9 2020 |  |
| WARM UP 12-9-20 | METCON 12-9-20 | STRENGTH WORK 12-9-20 |
WARM UP 12-9-20
(Check In)
WARM UP
Arm Swings-10 reps R/L
Leg Swings Front to Back-10 reps R/L (hold rig if needed)
Leg Swings Side to Side-10 reps R/L
Side to Side Twists-10 reps
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2 min AMRAP: Step Ups
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Stationary Inchworm Into Upward Dog-5 reps
Alt Scorpion-10 reps
Seated Straddle-30 secs
Hip Bridge Walk Out-7 controlled reps
Downward Dog-30 secs
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Begin Weightlifting
COOLDOWN
Seated Forward Fold-1 min
Straddle R/L/Middle-1 min each
Calf Stretch-1 min R/L
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METCON 12-9-20
(Reps, Rx+, Rx2, Rx3)
10 Min AMRAP:
2-4-6-8-10-12-14 etc.
Sumo Deadlift
Box Jump
Goal: 150+ reps (6 deadlifts on round of 18)
Tip: Make sure to prioritize sumo stance and positioning!
Brown Rx+: 225#/155#, 24''/20''
Purple Rx: 185#/135#, 24''/20''
Blue Rx2: 155#/105#, step ups allowed 24''/20''
Orange Rx3: 115#/75#, step ups allowed, 20''/16''
Yellow MODWOD: 75#/55# OR 45#/35#, Plate Step Ups
| Steve M | 152 Rx | | | Dale F | 84 Rx2 | | | Derek N | 117 Rx | | | Ian | 150 Rx | Dumb luck | | Rachel T | 128 Rx | | | Keith C | 144 Rx2 | | | Bj | 112 Rx2 | 185# DL |
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STRENGTH WORK 12-9-20
(Weight)
25 minutes
At least 4 sets!
A1. DB Romanian Deadlift-12-14-16-18-20 (controlled)
A2. Roll Out-8-10-12-14-16
A2. Band Lateral Walk-12-14-16-18-20 (total)
A3. Rower Hamstring Curl-8-10-12-14-16
Focus on controlled, deliberate movement. Decrease load each set on Romanian Deadlifts. Keep steady tempo. If needed, modify rower hamstring curl to a banded hamstring curl 12-14-16-18-20 tempo.
| Derek N | 55# db Rx | | | Keith C | 35#DB's Rx | 5 Rds |
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