WOD Blog
 | Mon, Dec 21 2020 |  |
 | Happy Birthday: Hayden P & Adriano |
| SHRED 12-21-20 | WARM UP 12-21-20 | METCON 12-21-20 | WEIGHTLIFTING 12-21-20 | Other Results |
SHRED 12-21-20
(Reps)
WARM UP
30 Secs ON/15 secs OFF x 2 sets:
Air Squat
Bike
Russian Swing
Row
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Hip Rotation-20 reps R/L
Spiderman to Hammy-30 secs R/L
Hollow Hold-30 secs
Hip Bridge Hold-30 secs
Weighted Praying Pose-30 secs
Hammy Stretch-30 secs
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METCON
10-2 Min Rounds/1 min rest between rounds:
Rounds: 1, 3, 5, 7, 9:
30 Goblet Squats: MAX bike calories
Rounds 2, 4, 6, 8, 10:
30 American Swings: MAX row Calories
Score=total calories*
*If needed adjust reps to 25 or 20! Buy in movements should be fast and unbroken.
COOLDOWN
ROMWOD
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WARM UP 12-21-20
(Check In)
WARM UP
Shuttle Run-2 minutes
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2 Rounds:
5 Clean Grip Deadlift
5 Sumo Deadlift
5 Strict Press
5 Front Squat
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Hip Rotation-20 reps R/L
Samson Stretch-30 secs R/L
Standing YTW`s-10 reps each
Praying Pose w/ Thoracic Rot-5 reps R/L
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Clean and Jerk-5 reps
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Begin Strength Work
COOLDOWN
Modified Hurdlers Stretch-1 min R/L
Twisted Cross-1 min R/L
Samson Stretch-1 min
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METCON 12-21-20
(Reps, Rx+, Rx2, Rx3)
AMRAP in 12 minutes of:
4 shoulder presses (STRICT)
8 sumo deadlift high pulls
12 front squats
Courtesy of Crossfit.com
Goal: 180+ Reps
Tip: The load today should be a light weight that allows for mostly unbroken sets!
Purple Rx: 75#/55#
Blue Rx2: 65#/45#
Orange Rx3: 45#/35#
Yellow MODWOD: Sub DB Strict Press, KB SDHP OR Sub Sumo Deadlift 45#/35#, Goblet Squat to Box
| 1st | 205 Rx | Saori Mon, Dec 21, 2020 | | 2nd | 171 Rx2 | Marnae Mon, Dec 21, 2020 | | 1st | 212 Rx | Vince Mon, Dec 21, 2020 | | 2nd | 204 Rx | Steve M Mon, Dec 21, 2020 | | 3rd | 202 Rx | Nate D Mon, Dec 21, 2020 |
| Nate D | 202 Rx | | | Derek N | 197 Rx | | | Bill | 168 Rx | | | Vince | 212 Rx | | | Dale F | 158 Rx2 | | | David S | 192 Rx2 | | | Saori | 205 Rx | | | Steve M | 204 Rx | | | Scott B | 120 Rx2 | | | Keith C | 144 Rx3 | | | Marnae | 171 Rx2 | | | Bj | 148 Rx | |
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WEIGHTLIFTING 12-21-20
(Time)
20 Minutes
2 RM Touch N Go Clean and Jerk (any style)
Work up to a heavy double!
| 1st | 130 Rx | Saori Mon, Dec 21, 2020 | | 2nd | 95# | Laura E Mon, Dec 21, 2020 | | 1st | 85# Rx | Keith C Mon, Dec 21, 2020 | | 2nd | 155 Rx | Dale F Mon, Dec 21, 2020
Bill Mon, Dec 21, 2020 | | 3rd | 175 Rx | Derek N Mon, Dec 21, 2020 |
| Laura E | 95# | Clean only | | Scott B | 195 Rx | | | Derek N | 175 Rx | | | Bill | 155 Rx | | | Dale F | 155 Rx | one rep / 135 2 rep | | Saori | 130 Rx | | | Steve M | 215 Rx | | | Keith C | 85# Rx | score is not correct should not b 1st. | | Bj | 185 Rx | | | Sean H | 245 Rx | |
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