WOD Blog
 | Mon, Jan 4 2021 |  |
| SHRED 1-4-21 | WARM UP 1-4-21 | WEIGHTLIFTING 1-4-21 | METCON 1-4-21 |
SHRED 1-4-21
(Time)
WARM UP
30 secs ON/15 secs OFF x 2 sets:
Jump Rope
Russian Swing
Step Up
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Jane Fonda-10 reps R/L
Donkey Kick-10 reps R/L
Thumbs Up-10 reps
Breaststrokes-10 reps
Side Plank-20 secs R/L
Downward Dog-30 secs
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Scap Pull-10 reps
Arch Hollow-10 reps
KTC OR TTB-5 reps
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METCON
Every 8 minutes x 4 sets:
50 Double Unders (OR 100 singles)
40 American Swing
30 Sit Ups (anchor allowed)
20 Box Jumps
10 TTB OR Toes to Rings
REST w/ time remaining
Score is total working time! Adjust reps with your coach if needed!
COOLDOWN
ROMWOD
| Laura E | :-) | Mod for shoulder | | Tracie | 23:45 Rx | |
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WARM UP 1-4-21
(Check In)
WARM UP
30 secs ON/15 secs OFF x 2 sets:
Wallball
Hang Clean High Pull
Behind the Neck Front Rack Stretch
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Hip Rotation-20 reps R/L
Plank Walk Out-5 reps
Thumbs Up w/ Pause-10 reps
Breaststrokes-10 reps
Spiderman w/ Thoracic Rotation-5 reps R/L
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Strict Press-5 reps
Push Press-5 reps
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Begin Strength Work
COOLDOWN
Lateral Band Opener-1 min R/L
Banded Bully-1 min R/L
Modified Hurdlers Stretch-1 min R/L
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WEIGHTLIFTING 1-4-21
(Weight)
WEEK 1
Push Press
5-5-5-5-5
Start around 70% and build up each set. If you don`t know your max your first working set should be moderate.
| 1st | 120 Rx | Rachel T Mon, Jan 4, 2021 | | 2nd | 115 Rx | Saori Mon, Jan 4, 2021 | | 3rd | 100 Rx | Katheryn Mon, Jan 4, 2021 | | 1st | 205 Rx | Sean H Mon, Jan 4, 2021
Diogo S Mon, Jan 4, 2021 | | 2nd | 185 Rx | Bj Mon, Jan 4, 2021
Ryan Pow Mon, Jan 4, 2021 | | 3rd | 175 Rx | Ian Mon, Jan 4, 2021
eli r Mon, Jan 4, 2021 |
| eli r | 175 Rx | | | Ryan Pow | 185 Rx | | | Wayne | 100 Rx | | | Bill | 155 Rx | | | Saori | 115 Rx | | | Scott B | 165 Rx | | | Cherise | 95 Rx | | | Ian | 175 Rx | 185 for 4.5 | | Keith C | 105 Rx | sumodeadlift high pulls | | David S | 135 Rx | | | Rachel T | 120 Rx | | | Diogo S | 205 Rx | | | Sean H | 205 Rx | | | Katheryn | 100 Rx | | | Bj | 185 Rx | Did 205 for 3 | | Derek N | 135 Rx | | | Samuel | 105 Rx | 105 lbs 30 reps |
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METCON 1-4-21
(Reps, Rx+, Rx2, Rx3)
12 min AMRAP:
2-4-6-8-10-12 etc.
Wallball
Hang Powerclean
Goal: 180+ Reps (finishing 18`s+)
Tip: Find a steady pace from the beginning and try to minimize transition time between movements! Weight today should be fairly light and allow for large sets.
Brown Rx+: 135#/95#, 20#/10`-14#/9`
Purple Rx: 115#/75#, 20#/10`-14#/9`
Blue Rx2: 95#/65#, 14#/10-10#/9`
Orange Rx3: 75#/55#, 10#/8`-6#/8`
Yellow MODWOD: 45#/35# OR Sub DB Pair, Sub Pushball 10#/8-6#/8`
| 1st | 183 Rx | Saori Mon, Jan 4, 2021 | | 2nd | 158 Rx | Cherise Mon, Jan 4, 2021 | | 3rd | 144 Rx | Rachel T Mon, Jan 4, 2021 | | 1st | 192 Rx+ | Sean H Mon, Jan 4, 2021 | | 2nd | 125 Rx+ | Diogo S Mon, Jan 4, 2021 | | 3rd | 200 Rx | Nate D Mon, Jan 4, 2021 |
| Marnae | 134 Rx | | | eli r | 130 Rx | | | Ryan Pow | 152 Rx | | | Nate D | 200 Rx | | | Wayne | 133 Rx3 | | | Bill | 146 Rx | | | Saori | 183 Rx | | | Scott B | 144 Rx2 | Finished 16's | | Cherise | 158 Rx | | | Ian | 185 Rx | | | Keith C | 144 Rx3 | | | David S | 144 Rx | | | Rachel T | 144 Rx | | | Diogo S | 125 Rx+ | | | Sean H | 192 Rx+ | | | Katheryn | 166 Rx2 | | | Bj | 130 Rx | | | Samuel | 84 Rx3 | |
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