WOD Blog
 | Sat, Jan 26 2019 |  |
 | Happy Birthday: Sarah K & Nicole |
| FINISHER 1/26/19 | SHINNERS 1/26/19 | 10AM WEIGHTLIFTING 1/26/18 | WARM UP 1/26/19 | Other Results |
FINISHER 1/26/19
(Reps)
2 MIN AMCAP: Row Calories
REST 2 minutes
2 MIN AMCAP: Bike Calories
Goal: GO HARD!
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SHINNERS 1/26/19
(Time, Rx2, Rx3)
5 Rounds For Time:
10 Burpee Box Overs (24''/20'')
20 DB Step Ups (24''/20''-50#/35# pair)*
30 DU's
Goal: Sub 15 minutes, NO cap, finish it!
Tip: This is a hero workout, push yourself past what is comfortable to honor this officer.
*an equivalent KB pair 53#/35# may also be used if needed.
Rx Blue: As written
Rx2 Orange: Stepovers allowed, 35#/20# pair, sub lateral hop over DB.
Rx3 Yellow: 20''/16'', 20#/12# pair, sub singles
MODWOD White: Burpee to Box w/ stepover, bodyweight Step Up, sub plate taps
| 1st | 1 hr. Rx | Laura E Sat, Jan 26, 2019 | | 2nd | 16:51 Rx | Alyssa C Sat, Jan 26, 2019 | | 1st | 18:35 Rx | Wesly Sat, Jan 26, 2019 | | 2nd | 27:37 Rx | Todd N Sat, Jan 26, 2019 | | 3rd | 23:07 Rx2 | Jonathan A Sat, Jan 26, 2019 |
| Sandra D | DNF | Modified everything | | Jonathan A | 23:07 Rx2 | 20 in box after Rd 1. | | Jayne | a long time Rx3 | | | Nick | 20:00 Rx3 | Scaled to body weight step ups mid way | | Wesly | 18:35 Rx | 53 KBs | | Laura E | 1 hr. Rx | Back squat, deadlift, ad/abductors | | Todd N | 27:37 Rx | | | Alyssa C | 16:51 Rx | | | Jonathan K | Present | 20' box for step ups | | Diana W | :) Rx | Row 4000, squat 50, pull-ups 50 |
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10AM WEIGHTLIFTING 1/26/18
(Weight)
WITH COACH ALYSSA!!!!
--WARM UP--
Walking lunges - 20m
Banded side steps - 10 R/L
Walking push ups - 10 R/L
Plank - 30 sec
Thumbs up - 20
Hip bridge - 30 sec
w/barbell:
clean grip rows - 15
clean grip DL - 15
hang power cleans - 10
A. w/ PVC:
Learn the basic concepts of the clean pull.
-Chest up
-Knees out
-shoulders pulled back
-engage glutes and hamstrings
B. Clean complex:
3 - clean pulls
1 - power clean
*6-7 sets at a light to moderate weight to focus on technique.
C. Accessory:
Accumulate:
Good mornings - 50
Weighted step ups - 50
COOL DOWN
| Katheryn | 90 Rx | | | Vince | 135 Rx | 11 rnds starting at 65# | | Bill | 155 Rx | |
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WARM UP 1/26/19
(Check In)
FOAM ROLL: Quads, Lats, Chest, Calves
Upon Arrival-Machine 30 calories
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GROUP WARM UP
2 Sets:
Jump Rope-30 secs
Side to Side Hops-30 secs
Front to Back Hops-30 secs
Four Square Hops-30 secs
Burpees-30 secs
Stationary Lunge-30 secs
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Hip Rotations-30 secs R/L
Spiderman to Hammy-30 secs R/L
Reverse Plank-30 secs
Downward Dog-30 secs
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Explain Shinners
COOLDOWN
Couch Stretch-2 mins R/L
Reverse Shoulders-1 min
Calf Smash-2 mins
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