WOD Blog
 | Fri, Dec 22 2023 |  |
| WARM UP 12-22-23 | SHRED 12-23-24 | METCON 12-22-23 | WEIGHTLIFTING 12-22-23 |
WARM UP 12-22-23
(Check In)
30 ON/15 OFF x 2 sets:
Bike
Goblet Squat
Russian Swing
Fire Hydrant (Donkey Kick Rd. 2)
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Alt Scorpion-10 reps
Frog Pose-30 secs
Supine Leg Swing-10 reps
SL Hip Bridge Hold-15 secs R/L
Praying Pose-30 secs
Hammy Stretch-30 secs
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Clean Grip Deadlift-3 reps
Front Squat-3 reps
Squat Clean-3 reps
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COOLDOWN
Single Leg Saddle-1 min R/L
Pigeon Pose-1 min R/L
Saddle-1 min
Butterfly-1 min
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SHRED 12-23-24
(Time, Rx2, Rx3)
WARM UP:
Shuttle Run-2 minutes
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30 ON/15 OFF x 2
Russian Swing
Inchworm + Upward Dog
Hip Rotation (switch halfway)
Glute Bridges
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90-90 Hip Rotation-10 reps
Alt Scorpion-10 reps
Supine leg Swing-10 reps
Downward Dog-30 secs
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COOLDOWN
Single Leg Saddle-1 min R/L
Single Leg Forward Fold-1 min R/L
Twisted Cross-1 min R/L
Butterfly-1 min
METCON
FOR TIME:
100/70 Calorie Row
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3 Rounds:
10-10 m Shuttle Runs
20 m Sled Push
10-10 m Shuttle Runs
20 Dumbbell Deadlift
10-10 m Shuttle Runs*
20 Bodybuilders
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100/70 Calorie Bike
*Athletes are NOT required to touch ground.
Goal: Sub 27, CAP 33 minutes.
Rx: 50/35 pair, 135/90 Sled
Rx2: 35/25 pair, 90/70 Sled
Rx3: 25/20 pair, 90/70 Sled
MODWOD 1: 20/15 pair, 70/50 sled, Sub 8 Shuttle runs, 15 reps of 20 rep movements (15 m)
MODWOD 2: 15/12 pair, 70/50 Sled, Sub 6 Shuttle Runs, 15 reps of 20 rep movements (15 m)
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METCON 12-22-23
(Reps, Rx+, Rx2, Rx3)
FOR TOTAL AVERAGE REPS:
Tabata Air Squat
REST 1 minute
Tabata Burpee
REST 1 minute
Tabata Assault Bike
*Tabata=20 ON/10 OFF x 8 sets
Goal: HIGH effort each interval, matching reps every 20 seconds.
SCORE=average reps (total reps/8 added up)
Rx-Rx3-As written
MODWOD 1: Sub Bodybuilders
MODWOD 2: Sub Bodybuilder to Box
| 1st | 228 Rx | Marnae Fri, Dec 22, 2023 | | 2nd | 217 Rx | Annalee Fri, Dec 22, 2023 | | 3rd | 200 Rx | Leslie Fri, Dec 22, 2023 | | 1st | 228 Rx | Hayden P Fri, Dec 22, 2023 | | 2nd | 187 (23,3) Rx | Bj Fri, Dec 22, 2023 | | 3rd | 179 Rx | Keith C Fri, Dec 22, 2023 |
| Annalee | 217 Rx | | | Hayden P | 228 Rx | | | Taeja | 22.75 Rx | Sum of average reps | | Marnae | 228 Rx | | | Sofia | 26 Rx | | | Nikki | 19 Rx | | | Cherise | 19.5 Rx | 11, 4, 4.5 | | Leslie | 200 Rx | | | Nicholas | 24.25 Rx | | | Sara G | 21 Rx | Bodybuilders | | Keith C | 179 Rx | | | Bj | 187 (23,3) Rx | | | Rachel T | 196 Rx | 24,5 |
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WEIGHTLIFTING 12-22-23
(Weight)
20 Minutes
Squat Clean
Find a heavy touch n go TRIPLE
If you finish early
perform 3-5 sets x 3 at 80% of your heavy
Gradually build up in warm up sets to find your heavy within 5-8 sets.
| 1st | 185 Rx | Taeja Fri, Dec 22, 2023 | | 2nd | 145 Rx | Annalee Fri, Dec 22, 2023 | | 3rd | 135 Rx | Leslie Fri, Dec 22, 2023 | | 1st | 195 Rx | Bj Fri, Dec 22, 2023 | | 2nd | 175 Rx | Hayden P Fri, Dec 22, 2023 | | 3rd | 95 Rx | Keith C Fri, Dec 22, 2023 |
| Hayden P | 175 Rx | First squat cleans in over 3 weeks | | Annalee | 145 Rx | 85, 105, 125, 135, 145, | | Taeja | 185 Rx | | | Sofia | 75 Rx | Did 2 reps @80 lb but I got stuck at the bottom | | Nikki | 55,75,85,90 Rx | | | Leslie | 135 Rx | | | Keith C | 95 Rx | | | Sara G | 70 Rx | | | Bj | 195 Rx | | | Rachel T | 125 Rx | |
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