WOD Blog
 | Mon, Feb 1 2021 |  |
| SHRED 2-1-21 | WARM UP 2-1-21 | WEIGHTLIFTING 2-1-21 | ZEROED 2-1-21 |
SHRED 2-1-21
(Time)
WARM UP
30 secs ON/15 secs OFF x 2 sets
Air Squat
Push Ball
Plate to Overhead
------------
Hip Rotation-20 reps R/L
Swimmer-10 reps
Spiderman w/ Thoracic Rotation-5 reps R/L
Hip Bridge Hold-30 secs
Weighted Praying Pose-30 secs
Hammy Stretch-30 secs
FOR TIME:
50-40-30-20-10
Air Squat
Push Ball
Alt DB Snatch
Goal: Goal Sub 23, CAP at 30 minutes.
COOLDOWN
ROMWOD
| Melinda | 22:19 Rx | | | Tracie | 20:46 Rx | |
|
WARM UP 2-1-21
(Check In)
WARM UP
3 Rounds within 10 minutes
15 Air Squats
10 DB Strict Press (5 R/L)
20 Calf Raises (double leg, hold onto rig)
Scap Pull-10 reps
Post Up Lat Stretch-15 secs R/L
-----------------
Begin Weightlifting
EXTRA CREDIT
2 Sets:
Biking-4 mins
Couch Stretch-2 mins R/L
Calf Smash-2 minutes
|
WEIGHTLIFTING 2-1-21
(Weight)
20 Minutes
4-5 Sets:
A1. DB Strict Press-8 reps (pair)
A2. Strict Pull Up-8 reps
REST 2 minutes
Use a band or add weight that allows eight reps in a row. Build up with DB's as form allows. If you lose midline go a bit lighter!
| 1st | 35# Rx | Rachel T Mon, Feb 1, 2021 | | 2nd | 20 Rx | Katheryn Mon, Feb 1, 2021 | | 1st | 70# Rx | Marcus C Mon, Feb 1, 2021 | | 2nd | 50 Rx | Scott B Mon, Feb 1, 2021 | | 3rd | 5x30db, band assist Rx | Dale F Mon, Feb 1, 2021 |
| Scott B | 50 Rx | | | Katheryn | 20 Rx | | | Dale F | 5x30db, band assist Rx | | | Marcus C | 70# Rx | 35,45,50,55,70 (7 reps). Strict pulls were weak on round 4&5 | | Rachel T | 35# Rx | |
|
ZEROED 2-1-21
(Reps, Rx+, Rx2, Rx3)
12 Min AMRAP:
2-4-6-8-10-12-14 etc
Thruster
*20 Double unders between rounds
Tip: This workout should have mostly unbroken sets and quick transitions!
Purple Rx: 45#/35#
Blue Rx2: 45#/35#, Sub 15 Double Unders OR 30 Single Unders
Orange Rx3: 35#25#, 20 single unders
Yellow MODWOD: Sub DB Thruster 20#/15#, OR PVC Thruster, 15 Singles
| 1st | 332 Rx | Saori Mon, Feb 1, 2021 | | 2nd | 278 Rx | Rachel T Mon, Feb 1, 2021 | | 3rd | 243 Rx | Tracie Mon, Feb 1, 2021 | | 1st | 323 Rx | Nate D Mon, Feb 1, 2021 | | 2nd | 322 Rx | Derek N Mon, Feb 1, 2021 | | 3rd | 280 Rx | eli r Mon, Feb 1, 2021 |
| Nate D | 323 Rx | | | Scott B | 196 Rx | 14 completed | | Derek N | 322 Rx | | | Saori | 332 Rx | | | eli r | 280 Rx | | | Dale F | 370 Rx2 | singles | | Katheryn | 91 Rx | 1 rep into 20s | | Marcus C | 228 Rx | Sub 40su for 20du, counted reps by half | | Keith C | 90 Rx3 | | | Jonathan A | 90 Rx2 | 18 Completed | | Rachel T | 278 Rx | | | Tracie | 243 Rx | |
|
