WOD Blog
 | Fri, Dec 8 2023 |  |
| SHRED 12-20-24 | WARM UP 12-8-23 | WEIGHTLIFTING 12-8-23 | METCON 12-8-23 |
SHRED 12-20-24
(Time, Rx2, Rx3)
WARM UP:
Bike-25/20 Calories
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Straight Leg Kick-2 0m
Side Shuffle-10 m R/L
Walking Lunge-20 m
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Air Squat-15 reps
Hip Rotation-20 reps R/L
Spiderman to Hammy-30 secs R/L
Glute Bridge-10 reps
Praying Pose to Hammy-30 secs each
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COOLDOWN
Single Leg Saddle-1 min R/L
Saddle-1 min
Single Leg Forward Fold-1 min R/L
Pigeon-1 min R/L
Butterfly-1 min
METCON
2 Rounds For Time:
40 jump Squat
50/40 Calorie Ski
60 m Sled Push
70 Walking Lunges
160 m Farmers Carry
Goal: Sub 23, CAP 28 minutes.
Rx: 90/70 Sled, 50-53/35 pair
Rx2: 90/70 Sled, 35-25/26 pair
Rx3: Sub Air Squat, 90/70 Sled, Reverse Lunge, 25-26/20 pair
MODWOD 1: Sub
30 Air Squats
40/30 Calorie Ski
40 m Sled Push (70/50)
50 Reverse Lunges or Step Ups
120 m Farmers Carry (25-26/20 pair)
MODWOD 2: Sub
25 Air Squats
30/25 Calorie Ski
30 m Sled Push (70/50)
40 Step ups
100 m Farmers Cary (20/15 pair)
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WARM UP 12-8-23
(Check In)
45 ON/15 OFF x 10 minutes
1. Air Squat
2. Box Step Over
3. Hang Clean High Pull
4. Hip Rotation (switch halfway)
5. 90-90 Hip Rotation
6. Frog Pose
7. Alt Scorpion
8. Supine Leg Swing
9. Downward Dog
10. Deadlift
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2x:
Saddle-1 min
Seated Forward Fold-1 min
Supine Twist-1 min R/L
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WEIGHTLIFTING 12-8-23
(Weight)
25 Minutes
Deadlift
Work up to a heavy single
Optional Warm Up rep scheme:
Bar-10 reps
50%-5 reps
60%-3 reps
70%-1 rep
80%-1 rep
85%-87%-1 rep
90-93%-1 rep
101%-1 rep
| 1st | 355 Rx | Taeja Fri, Dec 8, 2023 | | 2nd | 285 Rx | Leslie Fri, Dec 8, 2023 | | 3rd | 280 Rx | Annalee Fri, Dec 8, 2023 | | 1st | 445 Rx | Ethan C Fri, Dec 8, 2023 | | 2nd | 385 Rx | Diogo S Fri, Dec 8, 2023 | | 3rd | 375 Rx | Scott B Fri, Dec 8, 2023 |
| Taeja | 355 Rx | 87% 👍🏽 | | Paul K | 255 Rx | 175-195-225-245-255 | | Diogo S | 385 Rx | | | Zach T | 315 Rx | | | Scott B | 375 Rx | Failed 400#, Max is 385 | | Annalee | 280 Rx | 85% | | Leslie | 285 Rx | | | Ethan C | 445 Rx | | | Sofia | 145 Rx | | | Keith C | 255 Rx | | | Jennifer D | 160 Rx | |
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METCON 12-8-23
(Time, Rx+, Rx2, Rx3)
30-20-10:
Hang Squat Clean
PVC Jump Over
Goal: Sub 9, CAP 13 minutes.
Rx+: 95/65, 30''/24''
Rx: 95/65, 24''/20''
Rx2: 75/55, 20''/16''
Rx3: 65/45, Jump Over as low as needed
MODWOD 1: Sub DB Front Squat (20/15 pair) 20''/16'' Step Overs
MODWOD 2: Sub DB front Squat (15/12 pair), Plate Step Overs
| 1st | 6:29 Rx | Taeja Fri, Dec 8, 2023 | | 2nd | 8:36 Rx | Leslie Fri, Dec 8, 2023 | | 3rd | 7:45 Rx3 | Sofia Fri, Dec 8, 2023 | | 1st | 7:52 Rx | Ethan C Fri, Dec 8, 2023 | | 2nd | 8:48 Rx | Colby Fri, Dec 8, 2023 | | 3rd | 10:05 Rx | Diogo S Fri, Dec 8, 2023 |
| Taeja | 6:29 Rx | | | Diogo S | 10:05 Rx | | | Zach T | 8:57 Rx2 | | | Scott B | 13:00 DNF Rx2 | | | Leslie | 8:36 Rx | | | Ethan C | 7:52 Rx | | | Sofia | 7:45 Rx3 | | | Colby | 8:48 Rx | | | Keith C | Did not finish Rx3 | | | Bj | 8:25 Rx2 | |
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