WOD Blog
 | Tue, Jan 5 2021 |  |
| SHRED 1-5-21 | WARM UP 1-5-21 | METCON 1-5-21 | SKILL WORK 1-5-21 |
SHRED 1-5-21
(Time)
WARM UP
Bike-3 minutes
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2 sets EACH arm
Suitcase Deadlift-5 reps R/L
SA DB Clean-5 reps R/L
SA Front Squat-5 reps R/L
DB Strict Press-5 reps R/L
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Stationary Inchworm Into Upward Dog-5 reps
Alt Scorpion-10 reps
YTW's-10 reps each
Downward Dog Shoulder Tap-30 reps
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Explain metcon and warm up bodybuilder cluster
METCON
10 Rounds for time:
Bike-20/15 Calories
Bodybuilder into DB Cluster (pair)
10-9-8-7-6-5-4-3-2-1 (fairly challenging load)
Goal: Sub 18, CAP at 23 minutes.
COOLDOWN
ROMWOD
| Laura E | :-) | Mod for shoulder deads- 195# | | Tracie | DNF 145 REPS Rx | 20 # DBs |
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WARM UP 1-5-21
(Check In)
WARM UP
Jump Rope-2 minutes
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2 Rounds:
10 Deadlift
10 Band Pull Apart
10 Band Passthrough
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Alt Scorpion-10 reps
Hollow Hold-30 secs
Glute Bridges-15 reps
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Scap Pull-10 reps
Arch Hollow-10 reps
Strict OR Jump to Strict-3 reps
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Begin Skill Work, warm up deadlift further before metcon.
COOLDOWN
Overhead Stretch-1 min R/L
Calf Stretch-1 min R/L
Downward Dog-1 min
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METCON 1-5-21
(Time, Rx+, Rx2, Rx3)
6 Rounds For Time:
Double Under-45 reps
TTB-15 reps
Deadlift-12 reps
Goal: Sub 17, CAP at 24 minutes.
Tip: The load today should be moderately heavy. This is a grip intensive workout, break sets well before failure. This workout is also aerobic, find a steady pace and consistent movement.
Brown Rx+: 285#/175#
Purple Rx: 225#/155#
Blue Rx2: 185#/125#, sub KTC, Sub 75 Singles OR 30 Doubles
Orange Rx3: 135#/95#, sub Lying TTB
Yellow MODWOD: 95#/65#, sub Anchored Sit Ups
| 1st | 14:50 Rx2 | Tracie Tue, Jan 5, 2021 | | 2nd | 17:46 Rx2 | Cherise Tue, Jan 5, 2021 | | 3rd | 19:00 Rx2 | Marnae Tue, Jan 5, 2021 | | 1st | 15:42 Rx+ | Sean H Tue, Jan 5, 2021 | | 2nd | 16:43 Rx+ | Seth B Tue, Jan 5, 2021 | | 3rd | 20:53 Rx | Ian Tue, Jan 5, 2021 |
| Marnae | 19:00 Rx2 | Approximate time | | Scott B | 19:19 Rx2 | | | Derek N | 21:37 Rx2 | | | eli r | 16:44 | 185 not 225 | | Cherise | 17:46 Rx2 | | | Ian | 20:53 Rx | | | Keith C | 19:18 Rx2 | | | Grant H | 21:30 Rx | | | Seth B | 16:43 Rx+ | 295 pulls with the awesome noon crew! | | Tracie | 14:50 Rx2 | DUs ring KTC 125# DL | | Sean H | 15:42 Rx+ | | | Samuel | 25 Rx3 | |
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SKILL WORK 1-5-21
(Weight)
12 Minutes
Strict Pull Up: 5-5-5-5-5
REST 1-2 minutes
Add weight as tolerated. If needed sub band assistance or sub 5x10 ring rows.
| Laura E | 29kg Rx | Lat pull down | | Keith C | 5sets Rx | body weight | | Samuel | 5 sets | Band Assisted and Ring Pull ups |
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