WOD Blog
 | Wed, Dec 16 2020 |  |
| WARM UP 12-16-20 | WEIGHTLIFTING 12-16-20 | METCON 12-16-20 |
WARM UP 12-16-20
(Check In)
WARM UP
Shuttle Jog-2 minutes
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Band Pull Apart-20 reps
Band Press-10 reps
Band Front Raise-10 reps
Band Int/Ext Rotation-10 reps
Band Passthrough-10 reps
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Plank Shoulder Tap-20 reps
Push Up w/ Slow Eccentric-5 reps
Downward Dog Shoulder Tap-20 reps
Handstand Hold-30 secs
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Supinated Hang-30 secs
Strict Pull Up OR Jump to Strict-3 reps
Arch Hollow-10 reps
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Explain weightlifting options
COOLDOWN
Lateral Band Opener-1 min R/L
Banded Bully-1 min R/L
Overhead Stretch-1 min R/L
| Keith C | Yes | just rowed 4,000 meters |
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WEIGHTLIFTING 12-16-20
(Weight)
PRESS OPTIONS:
25 Minutes
OPTION 1:
A1. Strict Press-4x12
A2. Push Up OR Ring Dip-4x12
A3. Rower Pike Up-4x8-12 reps
REST
OPTION 2:
A1. Bench Press-4x12
A2. Handstand Push Up-4x6-12 reps*
A3. Rower Pike Up-4x8-12 reps
REST
**F YOU ARE PROFICIENT WITH HSPU OPTION 2 IS PREFERRED. If you are still working to get your first strict HSPU OPTION 1 IS PREFERRED.
Weight used for bench/strict press should be moderate. Ideally sets will be completed controlled and unbroken. Modify as needed.
| Dale F | Opt 1 - 65 Rx | | | Derek N | 125 Rx | Option 2 | | Ian | 185# 12,12,12,10 and 2 Rx | |
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METCON 12-16-20
(Weight, Rx+, Rx2, Rx3)
Every 2 minutes x 5 sets complete:
15 Pull Ups
*3 Shoulder to overhead
STO can be taken from the rack or ground. Build up in weight each round! Score is total weight for all five rounds added together.
Brown Rx+: Sub 20 Pull Ups
Purple Rx: As written
Blue Rx2: Sub Ring Row OR Jump CTB
Orange Rx3: Sub Ring Row
Yellow MODWOD: Sub Ring Row, Bench Press
| Nate D | 965 Rx | 165, 185, 195, 205, 215 | | Dale F | 475 Rx2 | | | Diogo S | 915 Rx | | | Bill | 745 Rx2 | | | Derek N | 625 Rx | | | Rachel T | 445 Rx2 | 10 PU hit 130 for 3 after time | | Bj | 865 Rx2 | |
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