WOD Blog
 | Mon, Dec 5 2022 |  |
| SHRED 12-5-22 | WARM UP 12-5-22 | WEIGHTLIFTING 12-5-22 | METCON 12-5-22 | Other Results |
SHRED 12-5-22
(Time, Rx2, Rx3)
WARM UP:
30 ON/15 OFF x 2:
Jump Rope
Suitcase Deadlift (switch halfway)
DB Strict Press (switch halfway)
DB Goblet Squat
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Hip Rotation-20 reps R/L
Thumbs Up-10 reps
Breaststrokes-10 reps
Spiderman + Thoracic Rot-5 reps R/L
Alt Scorpion-10 reps
Supine Leg Swing-10 reps
Glute Bridge-10 reps
Downward Dog Foot Tap-10 reps
METCON
10 Rounds For Time:
20 Double Unders
1 Devil Press
2 Dumbbell Deadlift
3 Dumbbell Hang Powerclean
4 Dumbbell Front Squat
5 Dumbbell STO (pair)
15 Sit Ups (anchor is allowed)
Goal: Sub 20, CAP 27 minutes.
Rx: 50/35 pair
Rx2: 20 Lateral Hop Over DB, 40-45/25 pair
Rx3: 20 Singles, 25/20 pair
MODWOD 1: 20 Singles, 20/15 pair, Sub Bodybuilder to Overhead
MODWOD 2: 20 Plate Taps, 20/15 pair, Sub 1 Bodybuilder (no weight), 10 Assisted Sit Ups
| Vince | 15:13 | 35# db all else rx |
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WARM UP 12-5-22
(Check In)
6 MIN AMWAP (as much warmth as possible)
20 Plate Taps
10 Plate Ground to Overhead
5 Plate Rotation each direction
10 Thumbs Up
10 Breaststrokes
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Cat-Cow-10 reps
Upper Windmill-5 reps R/L
Plank Shoulder Tap-10 reps
Downward Dog Foot Tap-10 reps
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Scap Pull-10 reps
Arch Hollow-10 reps
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Set up benches
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WEIGHTLIFTING 12-5-22
(Weight)
20 Minutes:
Find a 1RM bench press!
Optional warm up rep scheme off max goal:
Bar-10 reps
50%-5 reps
65%-3 reps
75%-1 rep
85%-1 rep
93%-1 rep
101%-1 rep
Go from there
| 1st | 150 Rx | Rachel Mad Mon, Dec 5, 2022 | | 2nd | 145 Rx | Kirklin Mon, Dec 5, 2022 | | 3rd | 137.2 Rx | Cherise Mon, Dec 5, 2022 | | 1st | 330 Rx | Colby Mon, Dec 5, 2022 | | 2nd | 295 Rx | Jake A Mon, Dec 5, 2022 | | 3rd | 240 Rx | Ethan C Mon, Dec 5, 2022 |
| Rachel Mad | 150 Rx | PR | | Marnae | 100 Rx | | | Nikki | 102.2 Rx | | | Jake A | 295 Rx | | | Saori | 117 Rx | PR | | Derek N | 210 Rx | | | Ethan C | 240 Rx | | | Keith C | 125 Rx | | | Kirklin | 145 Rx | | | Colby | 330 Rx | | | Cherise | 137.2 Rx | |
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METCON 12-5-22
(Time, Rx+, Rx2, Rx3)
3 Rounds For Time:
40 American Swings
20 Toes to Bar
Goal: Sub 9, CAP 14 minutes.
Tip: This workout is grip intensive. Take short, strategic breaks to avoid going to failure.
Rx+: 70/53
Rx: 53/35
Rx2: 35/26, Sub Toes to Rings or Hanging Leg Raises
Rx3: 26/20, Sub KTC
MODWOD 1: 26/20 Russian Swing, Lying Toes to Bar
MODWOD 2: 20/15 Russian Swing, Lying Toes to Bar, 30/15 Rep Scheme
| 1st | 9:07 Rx2 | Nikki Mon, Dec 5, 2022 | | 2nd | 10:19 Rx2 | Marnae Mon, Dec 5, 2022 | | 3rd | 12:15 Rx2 | Rachel Mad Mon, Dec 5, 2022 | | 1st | 8:57 Rx+ | Sean H Mon, Dec 5, 2022 | | 2nd | 8:55 Rx | Grant H Mon, Dec 5, 2022 | | 3rd | 11:57 Rx | Ethan C Mon, Dec 5, 2022 |
| Rachel Mad | 12:15 Rx2 | | | Marnae | 10:19 Rx2 | 35#, Toes to ring | | Jake A | 9:01 Rx2 | | | Derek N | 12:18 Rx | | | Ethan C | 11:57 Rx | | | Keith C | 10:20 Rx2 | | | Grant H | 8:55 Rx | | | Nikki | 9:07 Rx2 | | | Sean H | 8:57 Rx+ | | | Aryn | 10:04 Rx3 | |
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