WOD Blog
 | Fri, Jan 29 2021 |  |
| SHRED 1-29-21 | WARM UP 1-29-21 | FRIDAY FUN FREE WOD 1-29-21 |
SHRED 1-29-21
(Reps)
See regular class WOD! Stay light if needed on Part C or turn deadlifts into an AMRAP!
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WARM UP 1-29-21
(Check In)
WARM UP
Introduce any visitors!
30 secs ON/15 secs OFF x 2 sets
Machine Calories
Plate to Overhead
Plate Squat
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Stationary Inchworm Into Upward Dog-5 reps
Alt Scorpion-10 reps
Plank-30 secs
Hip Bridge Hold-30 secs
Praying Pose to Hammy-30 secs each
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Review barbell deadlift and perform 10 reps
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Explain partner WOD!
COOLDOWN
Modified Hurdlers Stretch-1 min R/L
Seated Forward Fold-1 min
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FRIDAY FUN FREE WOD 1-29-21
(Reps)
In Teams of 2!
Part A. 10 minutes to establish TEAM MAX machine calories, one partner working at a time. Teams should have a bike and a rower or ski erg. Athletes can use the same machine the whole time or switch as desired.
REST 1 minute
Part B. 10 minutes AMRAP alternating full rounds:
10 Goblet Squats
8 Alt DB Snatch
6 Lateral Burpee Over DB
REST 1 minute
Part C. 10 minutes to establish 3RM Deadlift. Teammates will go one at a time but combine their weight lifted as a TEAM! Sumo OR Conventional are allowed!
*SCORE is total reps. If an athlete doesn't have a partner perform 30 secs ON/30 secs OFF for machine calories and rest 45 seconds-1 min between each set on the AMRAP!
Brown Rx+: 70#/50#
Purple Rx: 50#/35#
Blue Rx2: 35#/25#
Orange Rx3: 25#/20#, sub bodybuilder
Yellow MODWOD: 20#/12#, Sub Air Squat, sub burpee to box
| 1st | 985 Rx | Saori Fri, Jan 29, 2021 | | 2nd | 810 | Paige E Fri, Jan 29, 2021 | | 1st | 668 Rx | Ian Fri, Jan 29, 2021 | | 2nd | 505 Rx3 Rx | Keith C Fri, Jan 29, 2021 | | 3rd | ~1072 | Dale F Fri, Jan 29, 2021 |
| Paige E | 810 | Paige-Orange Lance-Blue | | Dale F | ~1072 | Rx2 - 3RM@285lb (1RM 305lb) | | Scott B | 985 | 210 Reps combined (5 rnds = 3+18 rnds), 210 machine (118+92), 565 lbs lifted (335# + 230#) | | Saori | 985 Rx | with my sexy hubby | | Ian | 668 Rx | 127 cams, 136 reps, 405 3RM DL (455 for 1) | | Keith C | 505 Rx3 Rx | Did Solo |
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