WOD Blog
 | Mon, Jan 6 2020 |  |
 | Happy Birthday: Bj |
| WEIGHTLIFTING 1-6-20 | WARM UP 1-6-19 | SHRED 1-6-2019 | METCON-FINISHER 1-6-19 | Other Results |
WEIGHTLIFTING 1-6-20
(Weight)
WEEK 1 OF 5.
30 minutes:
4-5 Sets:
A1. Back Squat-10
A2. Weighted Sit Up-12
A3. Single Leg Hip Bridge-20 secs R/L
REST 2-3 minutes
Begin back squats around 60% of 1RM and make small jumps in load each set. On the weighted sit up, try it first with DB behind your head (feet may be held). If that isn't possible, hold weight in front of your body but keep it as close as possible! A DB or plate can be held on hips for SL Hip Bridge to increase difficulty if needed. Make sure to adequately rest between sets.
| 1st | 225 Rx | Janelle Mon, Jan 6, 2020 | | 2nd | 210 Rx | Julia Goldst Mon, Jan 6, 2020 | | 3rd | 200 Rx | Alyssa C Mon, Jan 6, 2020 | | 1st | 355 Rx | Todd N Mon, Jan 6, 2020 | | 2nd | 315 Rx | Rex S Mon, Jan 6, 2020 | | 3rd | 280 Rx | Bj Mon, Jan 6, 2020 |
| Laura E | 105 Rx | | | Vince | 185 Rx | 40# behind the neck weighted situp, 35# hip bridge | | David S | 175 Rx | | | Derek M | 225 Rx | | | Julia Goldst | 210 Rx | 160-180-200-210 | | Tyler S | 200 Rx | | | Eric M | 175 Rx | | | Tracie | 75 Rx | | | Alyssa C | 200 Rx | | | Mindy | 125 back squat Rx | | | DeeAnn | 95 Rx | | | Derek N | 205 Rx | | | Katheryn | 130 Rx | | | Saori | 145 Rx | should have gone heavier, maybe 10-15# | | Rex S | 315 Rx | | | John L | 185 Rx | | | Scott B | 185 Rx | | | Simone | 135 Rx | | | Ian | 245 Rx | | | Bill | 225 Rx | | | Keith C | 185 Rx | 35# behind the neck setups | | Derra | 145 Rx | | | Janelle | 225 Rx | | | Rachel T | 165 Rx | | | Wesly | 235 Rx | 185-205-215-225-235 | | Joshua T | 115 Rx | 85 95 105 115 | | Elana | 95 Rx | | | Kirklin | 165 Rx | | | Lance | 275 Rx | | | Bj | 280 Rx | 185,215,245,280 | | Cherise | 135 Rx | | | Todd N | 355 Rx | 225-265-315-355 | | Jayne | 90 Rx | |
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WARM UP 1-6-19
(Check In)
FOAM ROLL- Quads, Calves
GROUP WARM UP
Jumping Jacks-50 reps
Air Squat/Lunge R/Air Squat/Lunge L-10 reps
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Front to Back Leg Swings-10 reps R/L
Side to Side Leg Swings-10 reps R/L
Cossack Squat-10 alt reps
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Hip Rotation-20 reps R/L
Spiderman to Hammy Stretch-30 secs R/L
Praying Pose Holding Rig-1 min
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Back Squat-10 reps
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Begin Weightlifting
COOLDOWN
Couch Stretch-1 min R/L x 2 sets
Foam Roll Quads and Calves!
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SHRED 1-6-2019
(Calories)
WARM-UP:
500 meter row
2 rounds:
- 30 second pray pose
- 10 air squats
- 10 plate presses
20 banded pull aparts
20 banded internal-external rotations R/L
10 banded thrusters
Spend 30 seconds in each stretch
- downward dog
- upward dog
- seated forward fold
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SHRED :
2-minute rounds X 10
- 30-second wall sit
- 10 wall balls
AMRAP calorie row in the remaining 2 minutes
1-minute rest in-between rounds
**NOTE** Score is calories on the rower! Have fun!
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COOLDOWN:
- romwod
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METCON-FINISHER 1-6-19
(Reps, Rx2, Rx3)
6 min AMRAP:
Walking Lunges (no weight, standard is feet must come together after each rep and alternating legs!)
*Every 20 lunges complete 10 bodybuilders.
*Score is lunges only!
Goal: 120+ Lunges
Tip: You should continuously move for the entire 6 minutes! Try to find an aggressive pace and sustain it!
Purple Rx: As written
Blue Rx2: Sub Low Step Ups (preferred) or Air Squats if needed. Bodybuilder to Box.
Orange Rx3: See coach for mods!
| 1st | 140 Rx | Julia Goldst Mon, Jan 6, 2020 | | 2nd | 120 Rx | Janelle Mon, Jan 6, 2020
Laura E Mon, Jan 6, 2020 | | 3rd | 113 Rx | MANAGER Mon, Jan 6, 2020 | | 1st | 140 Rx | John L Mon, Jan 6, 2020 | | 2nd | 125 Rx | Steve M Mon, Jan 6, 2020 | | 3rd | 121 Rx | Todd N Mon, Jan 6, 2020
Tyler S Mon, Jan 6, 2020 |
| David S | 80 Rx | | | Laura E | 120 Rx | + 4 bodybuilders | | Derek M | 80 Rx | | | Julia Goldst | 140 Rx | +9 bodybuilders | | Vince | 120 Rx | 6 | | Tyler S | 121 Rx | | | Steve M | 125 Rx | | | Luis Mu | 120 Rx | | | Eric M | 100 Rx | | | MANAGER | 113 Rx | | | Tracie | 80 Rx | | | Alyssa C | 110 Rx | | | Mindy | 80 Rx | | | DeeAnn | 106 Rx3 | no bodybuilders, air squats + lunges | | Susie | 71 Rx3 | Orange | | Scott B | 80 Rx | | | Derek N | 100 Rx | | | Katheryn | 100 Rx | | | Saori | 112 Rx | I think I did 5rds +....but not sure | | Rex S | 60 Rx | +6 BB | | John L | 140 Rx | + 8 bodybuilders | | Simone | 100 Rx | | | Ian | 107 Rx | | | Keith C | 90 Rx | | | Bill | 80 Rx | | | Derra | 100 Rx | d.e.d. | | Janelle | 120 Rx | +3 bodybuilders | | Wesly | 112 Rx | | | Rachel T | 91 Rx | | | Elana | 60 Rx | | | Kirklin | 102 Rx | | | Lance | 60 Rx | | | Bj | 60 Rx | | | Cherise | 60 Rx | | | Todd N | 121 Rx | | | Jayne | 60 Rx | |
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