WOD Blog
 | Fri, Dec 11 2020 |  |
 | Happy Birthday: Josh H |
| SHRED 12-11-20 | WARM UP 12-11-20 | WEIGHTLIFTING 12-11-20 | METCON 12-11-20 |
SHRED 12-11-20
(Distance)
WARM UP
Row-3 minutes, practice technique and gradually increase pace.
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Stationary Inchworm Into Upward Dog-5 reps
Alt Scorpion-10 reps
Upward Dog-30 secs
Downward Dog-30 secs
QUICK ABCON
4 rounds 20 secs ON 10 secs OFF, cycling through
Bicycle Crunch
Toe touch
Russian Twists
4 Hollow rocks (back and forth=1) then Flutter Kicks
20 Minute Timer:
Row for MAX distance.
Every 2 minutes including at 0 complete:
10 Rope Slams
10 Sit Ups
COOLDOWN
ROMWOD
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WARM UP 12-11-20
(Check In)
WARM UP
2 Rounds:
Air Squat-10 reps
Jump Squat-5 reps
Strict Press-5 reps
Push Press-5 reps
Burpee-5 reps
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Side Plank-20 secs R/L
Plank Walk Out-5 reps
Swimmers-10 reps
Samson Stretch-30 secs R/L
Praying Pose w/ Thoracic Rot-5 reps R/L
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Thruster-5 reps
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Begin Weightlifting
COOLDOWN
Lateral Band Opener-1 min R/L
Band Bully-1 min R/L
Puppy Dog-1 min
Standing Pec Stretch-1 min R/L
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WEIGHTLIFTING 12-11-20
(Weight)
20 Minutes
With a 20 minute timer work up to a 3RM Thruster from rack. If you finish early perform 3x3 drop sets at 80-90% of what you hit.
| 1st | 85 Rx | Marnae Fri, Dec 11, 2020 | | 1st | 185# Rx | Alfonso Fri, Dec 11, 2020
Bill Fri, Dec 11, 2020 | | 2nd | 175 Rx | Steve M Fri, Dec 11, 2020 | | 3rd | 155 Rx | Derek N Fri, Dec 11, 2020 |
| Marnae | 85 Rx | 85x3 | | Steve M | 175 Rx | | | Vince | 125 Rx | | | Dale F | 135 Rx | | | Derek N | 155 Rx | | | Bill | 185 Rx | | | Alfonso | 185# Rx | Front squat |
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METCON 12-11-20
(Time, Rx+, Rx2, Rx3)
FOR TOTAL TIME:
3 Rounds:
12 Thrusters
9 Bar Facing Burpees
REST 2 minutes
3 Rounds:
12 Thrusters
9 Bar Facing Burpees
Goal: Sub 10 (including rest), CAP at 15 minutes.
Tip: You are meant to attack this with a sprint pace. Thrusters should be mostly unbroken with the weight you choose.
Brown Rx+: 95#/65# (pick this if you can hit under the goal.)
Purple Rx: 75#/55#
Blue Rx2: 65#/45#
Orange Rx3: 45#/35#, sub bodybuilders facing bar
Yellow MODWOD: Sub DB Push Press and bodybuilder to box
| 1st | 14:59 Rx | Rachel T Fri, Dec 11, 2020 | | 2nd | 11:56 Rx2 | Marnae Fri, Dec 11, 2020 | | 1st | 12:56 Rx+ | Steve M Fri, Dec 11, 2020 | | 2nd | 12:37 Rx | Derek N Fri, Dec 11, 2020 | | 3rd | 12:42 Rx | Vince Fri, Dec 11, 2020 |
| Marnae | 11:56 Rx2 | Rx2 45# | | Steve M | 12:56 Rx+ | | | Vince | 12:42 Rx | | | Dale F | dnf - 16:30 Rx2 | | | Derek N | 12:37 Rx | | | Bill | 13:46 Rx | | | Rachel T | 14:59 Rx | | | Alfonso | 12:00 cap Rx2 | 60 Front squat 65# ; 36 bar facing burpees |
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