WOD
 | Mon, Dec 21 2020 |  |
| Happy Hour | NO EQUIPMENT 10 |
Happy Hour
(Time)
5 RFT
12 DL
7 Hang Power Cleans
5 S2OH
Row 250m
- Rest 1 min between rounds
- All movements 135/95
| Norman | 12:19 | 7-5-3 ; 55# 9 cal bike (rest breaks included) | | DeAnna | 14:48 | 55# | | Kristy | 16:07 | 85# | | Ryan D | 16:17 | 95# | | Tricia | 15:25 | 85# | | Suzette | 15:54 | 65# | | Matthew W | 16:01 Rx | | | Jennifer C | 16:41 | 75# | | Adam vanvalkenburgh | 14:11 | 85#, 12 cal ass bike | | Jessica K | 15:53 Rx | | | Cory | 15:46 | 105# | | Tim | 16:30 | 105# | | Phebe | 18:20 Rx | |
|
NO EQUIPMENT 10
(Rounds)
*Guided Warm-Up video in Comments*
1.) General Warm-Up:
-Run In Place (3 mins)
-Arm Circles (30 sec)
-Wrist Rolls (30 sec)
-Torso Rotations (30 sec)
-Leg Swings (30 sec)
-Bootstraps (1 minute)
-PVC Passthrus (3 reps, inch hands in, 3 reps, until sticking point) (1 min)
-PVC OHS 15 reps
2.) SLIPS:
-Lunge/Hamstring Stretch (3 sets of forward/back 15 secs each, all one side, then switch sides) (3 mins)
-Front Scale (4 sets of 15 secs each leg, alternating)
-Ring Support L-sits (or Ring Support Knee holds, or Seated Pike Leg Lift Hold) (2 sets of 30 secs, 30 second rest in between, accumulate as much time in the 30 secs if you can’t make the whole thing)
3.) Base Volume:
(To be performed at 70% intensity)
AMRAP in 6 Minutes of:
10 Plank Shoulder Taps
7 Push-ups
10 Glute Bridges
12 Air Squats
4.) Movement Progressions:
(The intention here is to further warm up the body via the workout`s actual movements and to practice the specific movement patterns for each)
Tuck Jumps
-Perform 3-5 reps
V-ups
5 x sit-ups
5 x v-ups
Plank Holds
-Perform a 10-15 sec hold
5.) AMRAP 12`
10 Tuck Jumps
10 V-ups
Plank Hold, 1 min
|
