WOD Blog
 | Fri, Jan 22 2021 |  |
 | Welcome: Melinda |
| SHRED 1-22-21 | WARM UP 1-22-21 | WEIGHTLIFTING 1-22-21 | METCON 1-22-21 |
SHRED 1-22-21
(Time, Rx+, Rx2, Rx3)
WARM UP
30 secs ON/15 secs OFF x 2 sets:
Air Squat
Light Alt DB Snatch
Step Up
Bike
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Hip Rotation-20 reps R/L
Spiderman to Hammy-30 secs R/L
Glute Bridge-10 reps
Weighted Praying Pose-30 secs
Hammy Stretch-30 secs
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Explain metcon!
FOR TIME:
Accumulate 50 reps of each of the following:
Goblet Squat
Plate Ground to Overhead
Jump Squats
Rower Calories
Weighted Step Ups (1 DB)
DB Snatch (25 R/L)
Bike Calories
***Athletes can partition movements however they choose just perform 50 of each!***
Goal: Sub 23, CAP at 28 minutes.
Tip: Consider partitioning movements in a way that allows the least amount of breaks and highest rep speed!
Rx: 50/35, 45/35 plate
Rx2: 40-45/25, 35/25 plate
Rx3: 25/20, 25/15 plate
MODWOD 1: 20/15, 15/10 plate, Sub Regular Air Squats
MODWOD 2: 15/12, 15/10 plate, Sub Regular Air Squats, 40 reps of each
| Tracie | 27:12 Rx | | | Melinda | 26:31 Rx | |
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WARM UP 1-22-21
(Check In)
WARM UP
30 secs ON/15 secs OFF x 2 sets
Stationary Lunge
Clean Grip High Pull
Air Squat
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Hip Rotation-20 reps R/L
Spiderman to Hammy-30 secs R/L
Bent Knee Hollow Hold-30 secs
Hip Bridge Hold-30 secs
Praying Pose to Hammy-30 secs each
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Post Up Lat Stretch-30 secs
Front Squat-5 reps
Squat Clean-3 reps
Hang Squat Clean-3 reps
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Begin Weightlifting
COOLDOWN
Couch Stretch-1 min R/L
Seated Forward Fold-1 min
Pigeon Pose-1 min R/L
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WEIGHTLIFTING 1-22-21
(Weight)
20 Minutes
Work up to a heavy complex of:
1 Squat Clean
1 Hang Squat Clean
6-8 working sets building up in load! Try to beat what you hit for last week's complex!
| 1st | 145 Rx | Rachel T Fri, Jan 22, 2021 | | 2nd | 140 Rx | Saori Fri, Jan 22, 2021 | | 3rd | 115 Rx | Katheryn Fri, Jan 22, 2021 | | 1st | 235 Rx | Eric M Fri, Jan 22, 2021 | | 2nd | 225 Rx | Diogo S Fri, Jan 22, 2021 | | 3rd | 185 Rx | Derek N Fri, Jan 22, 2021 |
| Saori | 140 Rx | Missed HSC on 145 | | Dale F | 155 Rx | | | Derek N | 185 Rx | | | Eric M | 235 Rx | | | Diogo S | 225 Rx | | | Katheryn | 115 Rx | | | Jonathan A | 125 Rx | | | Keith C | 0 Rx | worked on Deadlifts 285 | | Rachel T | 145 Rx | |
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METCON 1-22-21
(Reps, Rx+, Rx2, Rx3)
12 min AMRAP:
24 Goblet Lunge
12 Hang Powerclean
Goal: 180+ Reps (5+ Rounds)
Tip: We are aiming for large sets and constant movement!
Brown Rx+: 70#/53# Lunge, 135#/95#
Purple Rx: 53#/35# Lunge, 135#/95#
Blue Rx2: 35#/26# Lunge, 115#/75#
Orange Rx3: 20#/12# Lunge, 75#/55#
Yellow Rx3: Bodyweight Lunge OR Low Step Up, Sub Deadlift or DB Hang Powerclean
| 1st | 204 Rx | Saori Fri, Jan 22, 2021 | | 2nd | 214 Rx2 | Marnae Fri, Jan 22, 2021 | | 3rd | 185 Rx2 | Katheryn Fri, Jan 22, 2021 | | 1st | 160 Rx+ | Eric M Fri, Jan 22, 2021 | | 2nd | 212 Rx | Ian Fri, Jan 22, 2021 | | 3rd | 158 Rx | Nate D Fri, Jan 22, 2021 |
| Marnae | 214 Rx2 | | | Saori | 204 Rx | | | Dale F | 156 Rx2 | | | Derek N | 156 Rx | | | Eric M | 160 Rx+ | | | Nate D | 158 Rx | Daddy long legs strugglin | | Diogo S | 139 Rx | | | Katheryn | 185 Rx2 | | | Ian | 212 Rx | | | Jonathan A | 101 Rx3 | | | Keith C | 204 Rx3 | |
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