WOD Blog
 | Tue, Jan 12 2021 |  |
 | Welcome: Debora |
| SHRED 1-12-21 | WARM UP 1-12-21 | METCON 1-12-21 | SKILL WORK 1-12-21 |
SHRED 1-12-21
(Time)
WARM UP
Row-500 m
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QUICK ABCON:
6 Min AMRAP:
10 Plate Up
10 Russian Twist
10 Toe Touches
10 Butt Ups
METCON
Every 5 minutes x 5 sets complete:
500 m Row
10 Burpees Over Rower (lateral)
REST w/ time remaining
Each effort should be a sprint!
COOLDOWN
ROMWOD
| Laura E | Yup | Box overs | | Danny G | 23:20 Rx | | | Tracie | :) Rx | |
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WARM UP 1-12-21
(Check In)
WARM UP
Machine-25/20 Calories
Jump Rope-100 reps
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Band Pull Apart-30 reps
Hollow Hold-30 secs
Downward Dog-30 secs
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Scap Pull-10 reps
Arch Hollow-10 reps
Strict Pull Up-3 reps
KTC or TTB-5 reps
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Begin Skill
COOLDOWN
Downward Dog-1 min
Spiderman Stretch-1 min R/L
Seated Forward Fold-1 min
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METCON 1-12-21
(Time, Rx+, Rx2, Rx3)
FOR TIME:
Row-100/70 Calories
TTB-50 reps
Double Under-200 reps
Sit Up-100 reps (no anchor)
Bike-100/70 Calories
Sub 21, CAP at 27 minutes.
*If class is large some athletes can start on opposite machines.
Purple Rx: As written
Blue Rx2: Sub KTC, 100 Double Unders OR 300 Singles
Orange Rx3: Sub Lying TTB, 200 singles, Sub 70/50 Machine Calories
Yellow MODWOD: Sub 25 Anchored Sit Ups for TTB, 75 Anchored Sit Ups for Sit Ups, 100 Double Unders, 70/50 Machine Calories
| 1st | 26:37 Rx | Saori Tue, Jan 12, 2021 | | 2nd | 26:02 Rx2 | Marnae Tue, Jan 12, 2021 | | 3rd | 26:39 Rx2 | Tracie Tue, Jan 12, 2021 | | 1st | 24:19 Rx | Eric M Tue, Jan 12, 2021 | | 2nd | 29:54 Rx | Ian Tue, Jan 12, 2021 | | 3rd | 27:00 DNF Rx2 | Keith C Tue, Jan 12, 2021 |
| Eric M | 24:19 Rx | | | Marnae | 26:02 Rx2 | 100 DU | | Ian | 29:54 Rx | | | Saori | 26:37 Rx | | | Keith C | 27:00 DNF Rx2 | | | Cherise | 27:00 dnf Rx2 | 7 calories left 🥵 | | Tracie | 26:39 Rx2 | Ring KTC |
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SKILL WORK 1-12-21
(Reps, Rx+, Rx2, Rx3)
5 Min AMRAP:
Strict Pull Up
Goal: 40+ Reps
Brown Rx+: Sub Weighted Pull Up 20#/12#
Purple Rx: As written
Blue Rx2: Sub Band Assisted Strict
Orange Rx3: Sub Band Assisted Strict
Yellow MODWOD: Sub Lat Pulldown
| Laura E | 40 | Lat pull down 30kg | | Eric M | 46 Rx | | | Diogo S | 43 Rx | | | Ian | 55 Rx | | | Keith C | 39 Rx2 | |
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