WOD Blog
 | Tue, Feb 2 2021 |  |
| FALLING UP 2-1-21 | SHRED 2-2-21 | WARM UP 2-2-21 |
FALLING UP 2-1-21
(Time)
5 Rounds For Time:
500/400 m Row (if needed start two heats 3 minutes apart or sub 1 mile/.9 bike).
30 Sit Ups (no anchor)
15 Burpees
REST 2 minutes
Goal: PUT IN SCORES HERE WE ARE NO LONGER USING RXGYM TRACKING
https://chalkitpro.com/gymmembersqr?id=putitup
Gym code is putitup
Tip: Try to match or beat what you hit on interval one for all sets.
Purple Rx: As written
Blue Rx2: Sub 25 Sit Ups, 12 burpees
Orange Rx3: Sub 20 sit ups, 12 bodybuilders
Yellow MODWOD: Sub 400/300 m Row, 20 sit ups, 15 burpees to box
| 1st | 26:37 Rx | Saori Tue, Feb 2, 2021 | | 2nd | 28:24 Rx | Marnae Tue, Feb 2, 2021 | | 3rd | 29:50 Rx | Erica H Tue, Feb 2, 2021 | | 1st | 27:19 Rx | Nate D Tue, Feb 2, 2021 | | 2nd | 28:45 Rx | Keith C Tue, Feb 2, 2021 | | 3rd | 29:15 Rx | Derek N Tue, Feb 2, 2021 |
| Marnae | 28:24 Rx | | | Nate D | 27:19 Rx | | | Derek N | 29:15 Rx | | | Erica H | 29:50 Rx | | | Dale F | 30:00 Rx | | | Saori | 26:37 Rx | | | Keith C | 28:45 Rx | |
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SHRED 2-2-21
(Reps)
WARM UP
Bike-2 minutes, moderate pace
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3 Sets:
15 secs HARD bike
45 secs recovery pace
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Plank Shoulder Tap-30 reps
Alt Scorpion-10 reps
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Begin METCON
METCON:
6 sets: (18 minutes)
30 secs Bike SPRINT
1 min REST
1 min Burpees
30 secs REST
CORE WORK
3-4 sets (18 minutes)
Weighted Sit Up-15 heavy reps*
Farmers Carry-80 m
Side Plank w/ Hip Dip-15 reps R/L
REST 1 minute
*Make sure to keep weight close to your body on sit ups.
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WARM UP 2-2-21
(Check In)
WARM UP
Row-500/400 m
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EMOM x 9 minutes
1. 20 Second Plank + 5 bodybuilders
2. 12 BW Good Mornings + Standing Forward Fold
3. 20 Second Spiderman R/L
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Explain metcon
Extra Credit
4 Rounds:
25 Heavy Russian Swings
30 Second Handstand Hold
REST as needed
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