WOD Blog
 | Thu, Dec 31 2020 |  |
| WARM UP 12-31-20 | SKILL WORK 12-31-20 | METCON 12-31-20 |
WARM UP 12-31-20
(Check In)
WARM UP
Row-30 secs EZ/30 secs HARD x 2 sets
Shuttle Run-2 minutes
Row-20/15 Calories, hard pace
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Upward Dog-30 secs
Downward Dog-30 secs
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Explain skill and give a few minutes to load up weight on carry before beginning.
COOLDOWN
Modified Hurdlers Stretch-1 min R/l x 2 sets
Downward Dog-2 minutes
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SKILL WORK 12-31-20
(Weight)
18 Minutes:
4-5 sets:
A1. Front Rack Carry-40 m*
A2. Weighted Plank-1 minute
REST 1 minute
Athletes can use a barbell, heavy D-Ball, or heavy KB`s on carry. Build up as heavy as possible on front rack carry and stagger start in large classes! Plank should be unbroken. Score is heaviest front rack load.
| 1st | 145 Rx | Katheryn Thu, Dec 31, 2020 | | 2nd | 70 Rx | Cherise Thu, Dec 31, 2020 | | 1st | 305 Rx | Sean H Thu, Dec 31, 2020 | | 2nd | 265 Rx | Ian Thu, Dec 31, 2020 | | 3rd | 205 Rx | Eric M Thu, Dec 31, 2020 |
| Eric M | 205 Rx | 45# plank | | Cherise | 70 Rx | 2x35 kb | | Katheryn | 145 Rx | | | Ian | 265 Rx | | | Sean H | 305 Rx | |
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METCON 12-31-20
(Reps, Rx+, Rx2, Rx3)
2 minutes ON/1 min OFF x 6 sets:
Row-20/15 Calories
Shuttle Run-AMRAP w/ time remaining*
*10 m distance, one foot and hand must cross the line each time. Every 10 m=1 rep.
Tip: You should be maintaining an aggressive pace each round!
Brown Rx+: Sub 25/20 Calories (choose this option if you are a pro rower)
Purple/Blue Rx: As written
Orange Rx3: Sub 15/12 Calories
Yellow MODWOD: Sub 10/7 Calories
| 1st | 77 Rx | Marnae Thu, Dec 31, 2020 | | 2nd | 74 Rx | Laura E Thu, Dec 31, 2020 | | 3rd | 61 Rx | Katheryn Thu, Dec 31, 2020
Cherise Thu, Dec 31, 2020 | | 1st | 90 Rx+ | Sean H Thu, Dec 31, 2020 | | 2nd | 58 Rx+ | Eric M Thu, Dec 31, 2020 | | 3rd | 99 Rx | Ian Thu, Dec 31, 2020 |
| Marnae | 77 Rx | | | Laura E | 74 Rx | | | Eric M | 58 Rx+ | | | Cherise | 61 Rx | | | Katheryn | 61 Rx | | | Ian | 99 Rx | | | Sean H | 90 Rx+ | |
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