WOD Blog
 | Mon, Jan 25 2021 |  |
| SHRED 1-25-21 | METCON 1-25-21 | WARM UP 1-25-21 | WEIGHTLIFTING 1-25-21 | Other Results |
SHRED 1-25-21
(Reps)
WARM UP
2 sets:
DB Overhead Carry-20 m R/L
DB Swing-10 reps
DB Strict Press-5 reps R/L
DB Front Squat-5 reps R/L
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Alt Fire Hydrant-20 reps
Samson Stretch-30 secs R/L
YTW's-10 reps each
Glute Bridges w/ DB-15 reps
Weighted Praying Pose-30 secs
Hammy Stretch-30 secs
METCON
2 mins ON/1 min OFF x 10 sets complete the following for MAX reps:
20 Wallball
20 Russian Swing
20 Sit Up
20 DB Thruster (single arm 10 R/L)
20 DB Deadlift (pair)
20 Single DB Overhead Sit Up (10 R/L)
| Laura E | 417 | Back ext GHD, GBSquat, | | Tracie | 426 Rx | |
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METCON 1-25-21
(Time, Rx+, Rx2, Rx3)
FOR TIME:
80 Double Under
40 Wallball
20 Medball Sit Up*
60 Double Under
30 Wallball
15 Medball Sit Up
40 Double Under
20 Wallball
10 Medball Sit Up
*Medball sit up standard is ball touches behind head in back and in front of feet in front. Legs should be butterflied.
Goal: Sub 10, CAP at 15 minutes
Brown Rx+: Sub Half Wallball with 30/10-20#/9', the rest and medball sit ups with 20#/10-14#/9'
Purple Rx: 20#/10-14#/9'
Blue Rx2: Sub Half reps with 20#/10-14#/9', half with 14#/10-10#9', use 14#/10# for medball sit up, Sub either half reps double unders OR 120-100-80 singles
Orange Rx3: 10#/8'-6#/8', Sub Singles
Yellow MODWOD: Sub Pushball 10#/8-6#/8', Sub half singles, sub anchored feet sit ups
| 1st | 12:03 Rx | Saori Mon, Jan 25, 2021 | | 2nd | 13:03 Rx | Marnae Mon, Jan 25, 2021 | | 3rd | 13:59 Rx | Katheryn Mon, Jan 25, 2021 | | 1st | 9:04 Rx | Nate D Mon, Jan 25, 2021 | | 2nd | 9:30 Rx | Grant H Mon, Jan 25, 2021 | | 3rd | 10:21 Rx | Derek N Mon, Jan 25, 2021 |
| Marnae | 13:03 Rx | Half reps DU | | Scott B | 15:00 DNF Rx2 | 23 of 40 DU | | Derek N | 10:21 Rx | | | Nate D | 9:04 Rx | | | eli r | 11:24 Rx | | | Dale F | 13:52 Rx2 | | | Ryan Pow | 13:29 Rx | | | Katheryn | 13:59 Rx | | | Diogo S | 11:35 Rx | | | Grant H | 9:30 Rx | | | Cherise | 14:20 Rx | | | Ian | 12:15 Rx | | | Keith C | 10:11 Rx2 | | | Saori | 12:03 Rx | | | Bj | 11:26 Rx2 | | | Rachel T | 14:00 Rx | | | Tracie | 10:39 | Double underd, 26# goblet squats, 15# over head sit ups | | Alfonso | 6:49 Rx2 | |
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WARM UP 1-25-21
(Check In)
WARM UP
30 secs ON/15 secs OFF x 2 sets:
Jump Rope
Strict Press
Air Squat
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Jane Fonda's-10 reps each leg
YTW's-10 reps each
Samson Stretch-30 secs R/L
Downward Dog Foot Tap-30 reps
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Push Press-5 explosive reps
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Begin Weightlifting
COOLDOWN
Couch Stretch-1 min R/L
Twisted Cross-1 min R/L
Downward Dog-1 min
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WEIGHTLIFTING 1-25-21
(Weight)
20 Minute Timer:
Push Press
Work to up to a heavy single! If time permits perform a MR drop set at 80%.
| 1st | 140 Rx | Rachel T Mon, Jan 25, 2021 | | 2nd | 135 Rx | Saori Mon, Jan 25, 2021 | | 3rd | 120 Rx | Katheryn Mon, Jan 25, 2021 | | 1st | 255 Rx | Ryan Pow Mon, Jan 25, 2021 | | 2nd | 245 Rx | Bj Mon, Jan 25, 2021 | | 3rd | 235 Rx | Diogo S Mon, Jan 25, 2021
Nate D Mon, Jan 25, 2021 |
| Scott B | 185 Rx | Failed 205 | | Derek N | 185 Rx | | | eli r | 205 Rx | PR | | Bill | 185 Rx | | | Ryan Pow | 255 Rx | Couldn't quite hit 275. Work on getting head through. | | Dale F | 155 Rx | | | Nate D | 235 Rx | | | Katheryn | 120 Rx | | | Diogo S | 235 Rx | | | Cherise | 115 Rx | | | Ian | 205 Rx | | | Keith C | 0 Rx | worked on DBbench presses 80# | | Saori | 135 Rx | Failed 140# | | Bj | 245 Rx | | | Rachel T | 140 Rx | | | Alfonso | 205 Rx | Bench press |
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