WOD Blog
 | Mon, Dec 14 2020 |  |
 | Happy Birthday: Brendan W |
| SHRED 12-14-20 | WARM UP 12-14-20 | WEIGHTLIFTING 12-14-20 | METCON 12-14-20 |
SHRED 12-14-20
(Time)
WARM UP
20 secs ON/10 secs OFF x 8 sets (4 alt):
Plate Thruster
Plate to Overhead
-------------------
Stationary Inchworm Into Upward Dog-5 reps
Alt Scorpion-10 reps
YTW`s-10 reps each
Samson Stretch-30 secs R/L
SL Hip Bridge-20 secs R/L
FOR TIME:
21-18-15-12-9-6-3:
HEAVY wallball
Alt DB Snatch
*After each set perform 100 m Shuttle Run (10 m increments, touch ground with one hand each turn)
Goal: Sub 20, CAP at 27 minutes.
Tip: You are meant to use a heavier wallball than normal.
COOLDOWN
ROMWOD
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WARM UP 12-14-20
(Time)
WARM UP
20 secs ON/10 secs OFF x 12 sets alt:
Plate to Overhead
PVC Passthrough
PVC OHS
-----------------
Hip Rotation-20 reps R/L
Thumbs Up-15 reps
Breaststrokes-15 reps
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Burgener Warm Up (w/ PVC)
-----------------
Power Position Snatch-5 reps
Second Position Snatch-5 reps
Snatch From Mid Shin (floor)-5 reps
-----------------
Explain weightlifting
COOLDOWN
Overhead Stretch-1 min R/L
Upper Back Smash-2 mins
Anchored T-Spine-2 mins
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WEIGHTLIFTING 12-14-20
(Weight)
24 Minute Running Clock to work on snatch (power or squat)
8 minutes: Establish a moderate/heavy POWER position snatch
8 minutes: Establish a moderate/heavy SECOND position snatch (above knee)
8 minutes: ESTABLISH a moderate heavy SNATCH from ground.
Work to dial in technique over load. If you are struggling with a certain position, stay there for the duration of class.
| 1st | 100 Rx | Rachel T Mon, Dec 14, 2020 | | 2nd | 90 Rx | Kirklin Mon, Dec 14, 2020 | | 1st | 205 Rx | Sean H Mon, Dec 14, 2020 | | 2nd | 175 Rx | Diogo S Mon, Dec 14, 2020 | | 3rd | 165 Rx | Derek N Mon, Dec 14, 2020 |
| Derek N | 165 Rx | | | Bill | 135 Rx | | | Dale F | 65 Rx | | | Kirklin | 90 Rx | | | Rachel T | 100 Rx | Hang snatch | | Keith C | 95 Rx | | | Sean H | 205 Rx | | | Bj | 135 Rx | | | Diogo S | 175 Rx | |
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METCON 12-14-20
(Time, Rx+, Rx2, Rx3)
FOR TIME:
30 Devil Press
Goal: Sub 5, CAP at 7 minutes.
*If we are short on DB`s sub a pair of KB`s at equivalent weight and perform burpee into double KB Snatch.
Brown Rx+: 55#/40# pair
Purple Rx: 50#/35# pair OR 53#/35#
Blue Rx2: 35#/25# pair OR 35#/26#
Orange Rx3: Sub 20#/12# pair
Yellow MODWOD: Sub 30 burpees
| 1st | 4:28 Rx2 | Marnae Mon, Dec 14, 2020 | | 2nd | 4:46 Rx2 | Rachel T Mon, Dec 14, 2020 | | 1st | 4:58 Rx+ | Steve M Mon, Dec 14, 2020 | | 2nd | 2:48 Rx | Sean H Mon, Dec 14, 2020 | | 3rd | 4:21 Rx | Bill Mon, Dec 14, 2020 |
| Marnae | 4:28 Rx2 | | | Derek N | 4:24 Rx2 | | | Bill | 4:21 Rx | | | Steve M | 4:58 Rx+ | | | Dale F | 4:44 Rx2 | | | Keith C | 4:45 Rx2 | | | Rachel T | 4:46 Rx2 | | | Sean H | 2:48 Rx | | | Bj | 5:35 Rx | |
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