WOD Blog
 | Tue, Dec 15 2020 |  |
 | Happy Birthday: Scott B |
| SHRED 12-15-20 | WARM UP 12-15-20 | METCON 12-15-20 | SKILLCON 12-15-20 |
SHRED 12-15-20
(Reps)
WARM UP
Shuttle Jog-1 min
Squat/Lunge R/Squat/Lunge L-10 total reps
Jump Rope-2 minutes
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Hip Rotation-20 reps R/L
Samson Stretch-30 secs R/L
Thumbs Up-10 reps
Breaststrokes-10 reps
Downward Dog-30 secs
METCON
30 Minute AMRAP:
Row-400 m
Air Squats-30 reps
TTB-20 reps
Farmers Carry-100 m
Sit Up-20 reps
Walking Lunge-30 reps
Double Under-40 reps
COOLDOWN
ROMWOD
| Laura E | 3 rnds+...60 m farmerscarry | Ttr, 60 singles |
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WARM UP 12-15-20
(Check In)
WARM UP
Jump Rope-50 reps
Air Squat-15 reps
Lateral Step Up-5 reps R/L
Box Facing Step Up-10 reps
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Hip Rotation-20 reps R/L
Spiderman to Hammy-30 secs R/L
Pigeon Pose-30 secs R/L
Downward Dog-30 secs
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Begin Skill, warm up front squat before metcon
COOLDOWN
Couch Stretch-1 min R/L x 2 sets
Pigeon Pose-1 min R/L x 2 sets
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METCON 12-15-20
(Time, Rx+, Rx2, Rx3)
FOR TIME:
Double Under-100-75-50 reps
Front Squat-50-40-30 reps (rack allowed)
Bike-25-20-15 calories
*Women do 20-15-12 calories
Goal: Sub 18, CAP at 22 minutes
Brown Rx+: 115#/85#
Purple Rx: 95#/65#
Blue Rx2: 75#/55#, sub 50-40-30 doubles OR Sub 150-100-75 singles
Orange Rx3: 65#/45#, sub singles
Yellow MODWOD: Sub Goblet Squat to Box, Half Singles, 20-15-12 calories (men) 15-12-9 calories (women)
| Marnae | 16:55 Rx2 | Singles | | Derek N | 21:01 Rx | | | Bill | 19:58 Rx2 | | | eli r | 18:30 Rx | | | Keith C | 22 Rx2 | | | Dale F | 21:30 Rx2 | | | Diogo S | 21:31 Rx | |
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SKILLCON 12-15-20
(Weight)
15 Minutes
3-4 Rounds:
A1. Weighted Box Step Up-8 reps EACH Leg*
A2. Farmers Carry-80 m
A3. L-Sit Hold-accumulate 30 seconds
REST 1 minute
*On the weighted step up preferably hold a pair of DB`s or KB`s farmers style with a weight lighter than you will use on your farmers carry. Make sure you are mostly utilizing the leg you are stepping onto. Perform L-Sit off Rings, Parallettes, Matador, or Stacked plates.
| Derek N | 3 Rx | 70,35 | | Keith C | 3Rds. 50#DB`s Rx | | | Dale F | 53,15 Rx | 3x |
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