WOD Blog
 | Thu, Dec 17 2020 |  |
| SHRED 12-17-20 | WARM UP 12-17-20 | GROUP COOLDOWN 12-17-20 | METCON 12-17-20 |
SHRED 12-17-20
(Reps)
WARM UP
Bike-2 minutes casual pace
Bike-3 min EMOM
15 seconds hard, 45 seconds recovery
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Alt Scorpion-10 reps
Spiderman w/ Thoracic Rotation-5 reps R/L
Post Up Lat Stretch-30 secs
EMOM x 10 minutes: biking for MAX calories:
SPRINT-15 seconds
*Recovery slow pace the rest of the minute
5-7 minutes and set up for part 2.
ABCON:
EMOM x 15 minutes
1. Sledges
2. Alternating V-Ups
3. Ball Slams
4. REST
COOLDOWN
ROMWOD
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WARM UP 12-17-20
(Time)
WARM UP
Shuttle Jog-2 minutes
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Sled Push-20 m (45#/35#, 10 m increments to set up for metcon)
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Hip Rotation-20 reps R/L
Hollow Hold-30 secs
Calf Stretch on Rig-30 secs R/L
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SA Post Up Lat Stretch-20 secs R/L
Behind the Neck Front Rack Stretch-30 secs
Clean Grip Deadlift-5 reps
Powerclean-5 reps
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Begin Metcon
COOLDOWN
See group COOLDOWN tab
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GROUP COOLDOWN 12-17-20
(Reps)
45 secs ON/15 secs OFF (6 minutes)
1. Modified Hurdlers R
2. Modified Hurdlers L
3. Seated Straddle
4. Puppy Dog
5. Butterfly
6. Downward Dog
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METCON 12-17-20
(Reps, Rx+, Rx2, Rx3)
6 Rounds for MAX reps:
1 min Sled Push (10 m distance)*
REST 30 seconds
1 min Powerclean
REST 30 seconds
1 min Shuttle Run (10 m distance)**
REST 30 seconds
Start at any station just follow order.
*EVERY COMPLETED 10 M SLED PUSH=2 reps.
**Every completed 10 m shuttle run=1 rep
Brown Rx+: 165#/115#, 110#/90#
Purple Rx: 135#/95#, 90#/70#
Blue Rx2: 115#/75#, 90#/70#
Orange Rx3: 75#/55#, 70#/50#
Yellow MODWOD: Sub DB Powerclean OR Deadlift, 70#/50#
| 1st | 184 Rx | Saori Thu, Dec 17, 2020 | | 2nd | 210 Rx3 | Marnae Thu, Dec 17, 2020 | | 1st | 126 Rx | Scott B Thu, Dec 17, 2020 | | 2nd | 165 Rx2 | Dale F Thu, Dec 17, 2020 | | 3rd | 190 Rx3 | Keith C Thu, Dec 17, 2020 |
| Marnae | 210 Rx3 | 65# bar, 70# sled | | Scott B | 126 Rx | | | Dale F | 165 Rx2 | | | Keith C | 190 Rx3 | | | Saori | 184 Rx | |
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