WOD Blog
 | Thu, Dec 28 2023 |  |
| METCON 12-28-23 | SHRED 12-28-23 | SKILL WORK 12-28-23 | WARM UP 12-28-23 |
METCON 12-28-23
(Reps, Rx+, Rx2, Rx3)
6-2 min Rounds, 1 min REST between rounds:
Rounds 1, 3, 5:
40 Air Squats
AMRAP Bike Calories
Rounds 2, 4, 6:
80 m Farmers Carry
AMRAP Row Calories
Score=AMRAP reps
Rx+: 70/53 pair
Rx: 53/35 pair
Rx2: 35/26 pair
Rx3: Sub 30 Air Squats, 60 m Farmers Carry, 35/25-26 pair
MODWOD 1: Sub 25 Air Squats, 60 m Farmers Carry 25-26/20 pair
MODWOD 2: Sub 20 air Squats, 40 m Farmers Carry, 20/15 pair
| 1st | 81 Rx+ | Taeja Thu, Dec 28, 2023 | | 2nd | 51 Rx | Cherise Thu, Dec 28, 2023 | | 3rd | 70 Rx2 | Sofia Thu, Dec 28, 2023 | | 1st | 134 Rx+ | Hayden P Thu, Dec 28, 2023 | | 2nd | 107 Rx+ | Bj Thu, Dec 28, 2023 | | 3rd | 106 Rx+ | Mike C Thu, Dec 28, 2023 |
| Hayden P | 134 Rx+ | | | Mike C | 106 Rx+ | | | Taeja | 81 Rx+ | | | Cherise | 51 Rx | | | Sofia | 70 Rx2 | | | Colby | 93 Rx+ | | | Keith C | 62 Rx3 | | | Bj | 107 Rx+ | |
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SHRED 12-28-23
(Calories, Rx2, Rx3)
WARM UP:
20/15 Calorie Ski
20/15 Calorie Row
----
30 ON/15 OFF x 2
Plate Ground to Overhead
Bodyweight Lunge
Plate Plank Walk Over
Plate Rotation (switch halfway)
----
Inchworm + Upward Dog-3 reps
Hip Rotation-20 reps R/L
Thumbs Up-10 reps
Breaststrokes-10 reps
Alt Scorpion-10 reps
Supine Leg Swing-10 reps
Downward Dog Foot Tap-10 reps
----
COOLDOWN
Single Leg Saddle-1 min R/L
Modified Hurdlers Stretch-1 min R/L
Puppy Dog-1 min
Butterfly-1 min
METCON
16 min AMCAP:
Ski Calories
*Every 4 minutes including 3-2-1 go stop and perform:
12 Toes to Bar
12 D-Ball Over Shoulder
REST 2 minutes
16 min AMCAP:
Row Calories
*Every 4 minutes including 3-2-1 go stop and perform:
16 Walking Lunges
8 Devil Press
Score=total calories
Rx: 75/50 D-Ball, 25/20 pair Devil Press
Rx2: 50/35 D-Ball, Sub Hanging Leg Raise, 20/15 pair Devil Press
Rx3: 50/35 D-Ball, Sub KTC, 15/12 pair Devil Press
MODWOD 1: 35/20 D-Ball, Sub Lying Toes to Bar, Bodybuilders, Sub 12 Reverse Lunges
MODWOD 2: 35/20 D-Ball, Sub Lying Toes to Bar, Sub 10 reps of TTB/D-Ball, 10 reps of Plate Step Up/Bodybuilder to Box
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SKILL WORK 12-28-23
(Reps)
10-12 MInutes to work on pistols
Rx+: Find a weighted 3RM each leg
Rx: Perform
3-5 Sets:
10-16 reps (5-8 per leg)
*In between sets optional:
30 second Hollow Hold
30 second plank
Rx2: Perform
3-5 sets assisted pistols 10-16 reps
*Options:
To band
Standing on a Box
To a target
*Between sets optional:
30 second Hollow Hold
30 second Plank
OR
Half Kneeling Kettlebell Ankle Stretch (30 secs R/L) (if mobility is a limitation for you in this movement!)
Rx3:
Sub
3-5 Sets:
12-16 Weighted Step Ups (OR BW)
Between sets optional:
30 second Hollow Hold
30 second Plank
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WARM UP 12-28-23
(Check In)
Bike or Row-30/25 Calories (within 3 mins)
----
2 Rounds:
5 Air Squats (regular stance)
5 Wide Stance air squat
5 Close Stance Air Squat
10 90-90 Hip Rotation
15 Hip Rotation each leg
----
Frog Pose-30 secs R/L
Half Kneeling KB Ankle Stretch-30 secs R/L
Weighted Close Stance Praying Pose-30 secs
Downward Dog-30 secs
----
Explain skill work
----
COOLDOWN
2x:
Couch Stretch-1 min R/L
Seated Straddle-1 min
Supine Twist-1 min R/L
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