WOD Blog
 | Fri, Jan 15 2021 |  |
| SHRED 1-15-21 | WARM UP 1-15-21 | WEIGHTLIFTING 1-15-21 | METCON 1-15-21 |
SHRED 1-15-21
(Reps)
WARM UP
Bike-30/25 Calories
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2 Rounds each arm:
5 DB Strict Press
5 DB High Pull
5 DB Hang Clean
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YTW's-10 reps each
Plank Shoulder Tap-30 reps
Reverse Plank-30 secs
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Supinated Hang-30 secs
2 mins ON/1 min OFF x 3 rounds:
1. 12 Strict Chin Ups
*MAX DB Hang Powerclean (pair)
2. 20/15 Calorie Bike
*MAX bodybuilders
3. 20 Push Ups
*MAX DB Push Press (single)
4. 20/15 Calorie Bike
*MAX Bodybuilders
*If you can do 15+ pull ups in a row, add 20#/12#. If needed use band assistance. If you are a push up pro sub dips or ring push ups.
| 1st | 163 | Alfonso Fri, Jan 15, 2021 |
| Laura E | :-) | Good news is that I showed up and I'm still breathing. Lol | | Alfonso | 163 | #35 ; 12 calorie bike |
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WARM UP 1-15-21
(Check In)
WARM UP
2 Sets:
Jumping Jack-20 reps
Air Squat-10 reps
Clean Grip Deadlift-10 reps
Jump Squat-5 reps
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Jane Fonda-10 reps R/L
Donkey Kick-10 reps R/L
Spiderman w/ Thoracic Rotation-5 reps R/L
Plank Walk Out-5 reps
Hip Bridge March-20 reps total
Downward Dog-30 secs
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Post Up Lat Stretch-30 secs
Clean Pull (with shrug)-5 reps
Clean High Pull-5 reps
Front Squat-5 reps
Squat Clean-3 reps
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Begin Weightlifting
COOLDOWN
Couch Stretch-1 min R/L x 2 sets
Seated Forward Fold-accumulate 2 minutes
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WEIGHTLIFTING 1-15-21
(Weight)
6-8 sets building:
1 Clean Pull
1 Squat Clean
1 Hang Squat Clean
Build at least 2# heavier than last week!
| 1st | 125 Rx | Debora Fri, Jan 15, 2021 | | 2nd | 120 Rx | Katheryn Fri, Jan 15, 2021 | | 3rd | 115 Rx | Cherise Fri, Jan 15, 2021 | | 1st | 175 Rx | Derek N Fri, Jan 15, 2021 | | 2nd | 135 Rx | Vince Fri, Jan 15, 2021
Scott B Fri, Jan 15, 2021 | | 3rd | 125 Rx | Jonathan A Fri, Jan 15, 2021 |
| Scott B | 135 Rx | Back still hurts | | Derek N | 175 Rx | | | Vince | 135 Rx | | | Cherise | 115 Rx | | | Katheryn | 120 Rx | | | Keith C | 0 Rx | worked on Deadlifts | | Jonathan A | 125 Rx | | | Debora | 125 Rx | |
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METCON 1-15-21
(Time, Rx+, Rx2, Rx3)
5 Rounds For Time:
10 Powerclean
20 Jump Squat to Target (bar slightly above reach)
Goal: Sub 10, CAP at 15 minutes
Brown Rx+: 185#/125#
Purple Rx: 165#/115#
Blue Rx2: 135#/85#
Orange Rx3: 95#/65#, Sub Air Squats
Yellow MODWOD: Sub Deadlift OR DB Powerclean, Air Squats
| 1st | 11:26 Rx2 | Marnae Fri, Jan 15, 2021 | | 2nd | 13:14 Rx2 | Katheryn Fri, Jan 15, 2021 | | 1st | 11:12 Rx | Ian Fri, Jan 15, 2021 | | 2nd | 12:52 Rx2 | Derek N Fri, Jan 15, 2021 | | 3rd | 15:00 DNF Rx2 | Scott B Fri, Jan 15, 2021 |
| Marnae | 11:26 Rx2 | | | Derek N | 12:52 Rx2 | | | Vince | 11:26 | 125# | | Scott B | 15:00 DNF Rx2 | 3 rounds completed | | Ian | 11:12 Rx | | | Katheryn | 13:14 Rx2 | | | Keith C | 11:15 Rx3 | | | Jonathan A | 11:21 Rx3 | 75# to be safe. Jump Squat to Target. |
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