WOD Blog
 | Fri, Jan 8 2021 |  |
| SHRED 1-8-21 | WARM UP 1-8-21 | WEIGHTLIFTING 1-8-21 | METCON 1-8-21 |
SHRED 1-8-21
(Reps)
WARM UP
30 secs ON/15 secs OFF:
Plate Squat
Plate to Overhead
Reverse Lunge
Step Up
Alt Fire Hydrant
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Hip Rotation-20 reps R/L
Spiderman to Hammy-30 secs R/L
Hip Bridge Hold-30 secs
Downward Dog-30 secs
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Explain Strength movements
STRENGTH METCON
15 minutes for quality:
Heels Elevated Goblet Squats-12 reps (mod/heavy)
DB Romanian Deadlift-12 reps (controlled)
Deficit Reverse Goblet Lunge-12 reps
Lateral Band Walk-12 reps R/L
Move at a deliberate pace.
METCON:
5 Rounds For Time:
21-Alt DB Snatch
15-V-Ups
9-Over Under
Goal: Sub 15, CAP at 20 minutes.
| Eric M | 13:21 Rx | | | Katheryn | 19:01 Rx | | | Tracie | 18:07 Rx | | | Laura E | 9:57 | Mods for shoulder/ single arm kb, jump overs |
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WARM UP 1-8-21
(Check In)
WARM UP
2 Rounds:
30 Jumping Jacks
10 Clean Grip Deadlift
10 Good Morning
10 Back Squats
10 Sumo Deadlift
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Hip Rotation-20 reps R/L
Spiderman to Hammy-30 secs R/L
Plank-30 secs
Hip Bridge Hold-30 secs
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2 Clean Grip Deadlift
2 Squat Clean
2 Hang Squat Clean
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Explain weightlifting
COOLDOWN
Couch Stretch-1 min R/L x 2 sets
Seated Forward Fold-1 min x 2 sets
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WEIGHTLIFTING 1-8-21
(Weight)
WEEK 1
Squat Clean Complex
1 Clean Pull
1 Squat Clean
1 Hang Squat Clean
6-8 sets building! If you are new to this movement powerclean into front squat may be subbed.
| Derek N | 175 Rx | | | Rachel T | 150 Rx | | | Bill | 185 Rx | | | Diogo S | 215 Rx | | | Keith C | 0 Rx | just did dead lifts at 205 and front squats at 125 |
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METCON 1-8-21
(Time, Rx+, Rx2, Rx3)
5 Rounds For Time:
Sumo Deadlift High Pull-15 reps
Back Squat-9 reps
Goal: Sub 10, CAP at 15 minutes.
Brown Rx+: 95#/65#, 225#/155#
Purple Rx: 75#/55#, 185#/135#
Blue Rx2: 75#/55#, 165#/115#
Orange Rx3: 65#/45#, 115#/75#
Yellow MODWOD: Sub KB SDHP, Box Squat OR Air Squat to Box for 15 reps
| 1st | 13:15 Rx | Rachel T Fri, Jan 8, 2021 | | 2nd | 12:49 Rx2 | Marnae Fri, Jan 8, 2021 | | 1st | 15:00 Rx+ | Diogo S Fri, Jan 8, 2021 | | 2nd | 9:48 Rx | Bill Fri, Jan 8, 2021 | | 3rd | 10:49 Rx | Derek N Fri, Jan 8, 2021 |
| Marnae | 12:49 Rx2 | 105# Back Squat | | Derek N | 10:49 Rx | | | Rachel T | 13:15 Rx | | | Bill | 9:48 Rx | | | Diogo S | 15:00 Rx+ | 6sqts missing | | Keith C | 11:04 Rx3 | dropped weight to 135 |
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