WOD Blog
 | Tue, Dec 29 2020 |  |
| SHRED 12-29-20 | WARM UP 12-29-20 | SETHS 34TH BIRTHDAY WOD |
SHRED 12-29-20
(Reps)
WARM UP
EMOM x 5 minutes:
1. Shuttle Run
2. Air Squat
3. Shuttle Run
4. Bodyweight Lunge
5. Stepover
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Hip Rotation-20 reps R/L
Spiderman to Hammy-30 secs R/L
Frog Pose-30 secs
Praying Pose to Hammy-30 secs each
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Calf Stretch on Rig or Box-30 secs R/L
Jump Over-5 reps
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Begin Metcon
METCON:
24 Minute AMRAP:
24 Air Squat
12 Calorie Row
24 Goblet Lunge
12 Calorie Bike
24 PVC Jump Over
12 Shuttle Run (10 m distances, touch ground each turn)
COOLDOWN
ROMWOD
| Laura E | 358 | Mods for knees | | Vince | 387 Rx | |
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WARM UP 12-29-20
(Check In)
WARM UP
2 sets:
Single Arm Swing-5 reps R/L
Single Arm Swing w/ High Pull-5 reps R/L
Bike-9/7 calories (moderate/hard)
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Hip Rotation-20 reps R/L
Swimmers-10 reps
Hollow Hold-30 secs
Scap Pull-10 reps
Arch Hollow-10 reps
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Clean Grip Deadlift-5 reps
Clean Grip High Pull-5 reps
Powerclean-5 reps
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Practice KB Snatch
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Explain metcon and give time to warm up powerclean.
COOLDOWN
Modified Hurdlers Stretch-1 min R/L
Seated Forward Fold-1 min
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SETHS 34TH BIRTHDAY WOD
(Time, Rx+, Rx2, Rx3)
FOR TIME:
Buy In: 34 TTB
THEN
12 Rounds:
2 Powerclean
9/7 Calorie Bike
Buy Out: 86 KB Snatch (43 each arm)
Goal: Sub 23, CAP at 34 minutes.
Brown Rx+: 225#/155#, 53#/35#
Purple Rx: 185#/125#, 53#/35#
Blue Rx2: 135#/95#, 35#/26#, Sub Toes to Rings or KTC
Orange Rx3: 95#/65#, Sub Single Arm Swing 26#/20#, Sub Lying TTB, 7/5 Calories
Yellow MODWOD: Sub 45#/35# or Sub Deadlift 75#/55#, Sub Russian Swing 20#/15#, 7/5 Calories
| Grant H | 23:12 Rx | | | Wayne | 26:12 Rx3 | | | Seth B | 17:46 | Had to sub Ski erg instead of bike | | Samuel | 20 | 85 lbs clean jerks and 7 calorie assault bike 8 rounds | | Keith C | 22:07 Rx3 | KTC and 35#DB snatches | | Tracie | 20:36 | 75# cleans 25# DB snatch | | Sean H | 17:32 Rx+ | Happy birthday Seth | | Ian | 21:00 Rx | | | Bj | 27:35 Rx2 | Rx weight, KTC |
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