WOD Blog
 | Tue, Dec 5 2023 |  |
| METCON 12-5-23 | SHRED 12-17-24 | WARM UP 12-5-23 | SKILL WORK 12-5-23 |
METCON 12-5-23
(Reps)
4 Rounds for MAX reps, 1 min each station/30 secs between stations: (24 minutes)
10 m Sled Push+Shuttle Run (10 m distance)*
10 Russian swing+C2 Bike Calories
10 Butterfly Sit Ups)+Ski Calories
10 Lateral Hops Over Rower+Row Calories
10 m=1 rep, touch ground each rep
Score=calories+Shuttle Runs added up.
Rx: 135/90 Sled, 70/53
Rx2: 135/90 Sled, 53/35
Rx3: 90/70 Sled, 35/26, Lateral Hops Over Line as needed
MODWOD 1: 90/70 Sled, 26/20, Lateral Hops Over Line, Sub Anchored Sit Up
MODWOD 2: 70/50 Sled, 20/15, Lateral Step Over Line, 10 Incline Mountain Climbers
| 1st | 106 Rx | Lily Joh Tue, Dec 5, 2023 | | 2nd | 98 | Jennifer D Tue, Dec 5, 2023 | | 1st | 224 Rx | Hayden P Tue, Dec 5, 2023 | | 2nd | 201 Rx | Ethan C Tue, Dec 5, 2023 | | 3rd | 198 Rx | Colby Tue, Dec 5, 2023 |
| Jennifer D | 98 | Rx3 and 90 lb sled | | Hayden P | 224 Rx | | | Ethan C | 201 Rx | | | Lily Joh | 106 Rx | | | Colby | 198 Rx | | | Bj | 163 Rx | | | Nicholas | 192 Rx | | | Shane | 195 Rx | |
|
SHRED 12-17-24
(Reps, Rx2, Rx3)
WARM UP:
EMOM x 6 (2 rounds)
Calorie Bike
Air Squat/Lunge R/Air Squat/Lunge L
Russian Swing
-----
Fire Hydrant-10 reps R/L
Donkey Kick-10 reps R/L
Spiderman to Hammy-30 secs R/L
Glute Bridge-10 reps
Praying Pose to Hammy-30 secs each
-----
COOLDOWN
Single Leg Saddle-1 min R/L
Single Leg Forward Fold-1 min R/L
Saddle-1 min
Butterfly-1 min
METCON
24 min AMRAP:
18 Sit Ups (anchor allowed)
15/12 Calorie Bike
12 Dumbbell Deadlift
9 DB Hang Clean
6 DB Front Squat
3 DB Lunge each side (6 total)
Rx: 50/35 pair OR 115/75 Barbell
Rx2: 35/25 pair OR 95/65 Barbell
Rx3: 25/20 pair OR 75/55 Barbell
MODWOD 1: 20/15 pair, no weight on lunges, Sub Reverse Lunges
MODWOD 2: 15/12 pair, Sub step ups for lunges
|
WARM UP 12-5-23
(Check In)
Machine-30/25 Calories (within 3 mins)
----
Start skill (extended warm up)
----
COOLDOWN
Single Leg Forward Fold-1 min R/L
Twisted Cross-1 min R/L
Butterfly-1 min
Downward Dog-1 min
|
SKILL WORK 12-5-23
(Reps)
EMOM x 12 (3x)
1. 10 Cossack Squat+Quadruped Thoracic Rotations
2. 10 Banded Good Morning (thick)+Hollow Hold
3. 10 90-90's + Plank Hold
4. 10 Lateral Band Walk + Hip Bridge Hold
*Start on different share mini bands
|
