WOD Blog
 | Wed, Dec 23 2020 |  |
| WEIGHTLIFTING 12-23-20 | WARM UP 12-23-20 | METCON 12-23-20 |
WEIGHTLIFTING 12-23-20
(Weight)
20 Minute Timer:
Work up to a heavy PAUSE front squat (7 second pause)!
Aim for around 75% of 1RM and build up as tolerated. Keep warm up sets with minimal time under tension. Prioritize bottom position and tempo over load.
| 1st | 125 Rx | Laura E Wed, Dec 23, 2020 | | 1st | 315 Rx | Diogo S Wed, Dec 23, 2020 | | 2nd | 245 Rx | Bj Wed, Dec 23, 2020 | | 3rd | 235 Rx | Steve M Wed, Dec 23, 2020
Derek N Wed, Dec 23, 2020 |
| Laura E | 125 Rx | | | Derek N | 235 Rx | | | Steve M | 235 Rx | | | Dale F | 195 Rx | | | Bj | 245 Rx | | | Diogo S | 315 Rx | |
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WARM UP 12-23-20
(Check In)
WARM UP
30 secs ON/15 secs OFF x 2 sets:
Bike
Goblet Squat
Post Up Lat Stretch
---------------------
Hip Rotation-20 reps R/L
Spiderman to Hammy-30 secs R/L
Alt Scorpion-10 reps
Weighted Praying Pose-30 secs
Hammy Stretch-30 secs
----------
Pause Front Squat-1 rep (7 seconds)
COOLDOWN
Couch Stretch-2 minutes R/L
Foam roll sore areas
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METCON 12-23-20
(Time, Rx+, Rx2, Rx3)
3 Rounds For Time:
50 Air Squats
25/20 Calorie Bike
REST 2 minutes
Goal: Sub 10, CAP at 16 minutes.
Tip: You are meant to approach each set with an aggressive pace!
Brown Rx+: Throw on a 20#/14# vest
Purple/Blue Rx: As written
Orange Rx3: Sub 40 Air Squats, 20/15 Calorie Bike
Yellow MODWOD: Sub Air Squats to Box, 20/15 Calorie Bike
| Laura E | 10:38 | Mod 15 cal | | Derek N | 12:22 Rx | | | Steve M | 12:30 Rx+ | | | Grant H | 11:47 Rx | | | Dale F | 12:40 Rx | | | Bj | 12:53 Rx | | | Scott B | 14:46 Rx | 3:48, 9:01, 14:46 | | Diogo S | 13:18 Rx | |
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