WOD Blog
 | Fri, Jan 26 2024 |  |
 | Happy Birthday: Sarah K & Nicole |
| SHRED 1-26-24 | WEIGHTLIFTING 1-26-24 | METCON 1-26-24 | WARM UP 1-26-24 |
SHRED 1-26-24
(Reps, Rx+, Rx2, Rx3)
WARM UP:
Ski or Bike-25/20 calories
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Band Pull Apart-15 reps
Band Press-10 reps
Behind the Neck Press-10 reps
Bent Over Pull Apart (supinated)-10 reps
Band Passthrough
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Inchworm + Upward Dog-3 reps
Upper Windmill-3 reps R/L
Side Plank-20 secs R/L
Puppy Dog-30 secs
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Scap Pull-10 reps
Arch Hollow-10 reps
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COOLDOWN
Puppy Dog-1 min
Twisted Cross-1 min R/L
Thread the Needle-1 min R/L
Teams of 2:
6 min AMRAP
Ski Calories
*Switch as desired but frequently
REST 1 minute
6 min AMRAP: (alt full rounds)
6 Burpees
6 Pull Ups
REST 1 minute
6 min AMRAP:
C2 Bike Calories
*Switch as desired but frequently
REST 1 minute
6 min AMRAP: (alt full rounds)
6 Double DB Snatch
6 DB Push Press (pair)
*If there is an uneven number of athletes form a team of 3 and have two athletes work at the same time acting as one person.
**Since this is with a partner PUSH YOUR PACE
Rx+: 50/35 pair
Rx: 35/25 pair
Rx2: Sub Ring Rows, 25/20 pair
Rx3: Sub Ring Rows, 20/15 pair
MODWOD 1: Sub Ring Rows, 15/12 pair, Sub Bodybuilders
MODWOD 2: Sub Ring Rows, 12/10 pair, Sub Bodybuilder to Box
| 1st | 368 | Vince Fri, Jan 26, 2024 |
| Vince | 368 | Partner with A-A-Ron. 35# kb x 12 for snatch. 30# pp |
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WEIGHTLIFTING 1-26-24
(Weight)
5 Sets: (power or squat clean permitted)
1 Clean Grip Deadlift
1 Hang Clean (above Knee)
1 Clean (ground)
*Athletes can choose to reset on the ground.
Looking to start 'working' sets around 85% of where you ended last week, and trying to bulid up heavier than last week with the reduce reps.
| 1st | 230 Rx | Taeja Fri, Jan 26, 2024 | | 2nd | 115 Rx | Marnae Fri, Jan 26, 2024
Nikki Fri, Jan 26, 2024 | | 3rd | 75 Rx | Sofia Fri, Jan 26, 2024 | | 1st | 245 Rx | Ethan C Fri, Jan 26, 2024 | | 2nd | 235 Rx | Diogo S Fri, Jan 26, 2024 | | 3rd | 225 Rx | Colby Fri, Jan 26, 2024 |
| Taeja | 230 Rx | 175-205-215-225x-230 | | Zach T | 165 Rx | | | Justin R | 175 Rx | | | Derek N | 190 Rx | | | Nikki | 115 Rx | | | Marnae | 115 Rx | | | Diogo S | 235 Rx | | | Sofia | 75 Rx | Tried 80 a few times & failed :/ | | Colby | 225 Rx | | | Ethan C | 245 Rx | |
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METCON 1-26-24
(Reps, Rx2, Rx3)
30 ON/30 OFF x 15 minutes (5 rounds), rotate through:
Bike Calories
Hang Squat Clean
Box Over
Rx: 95/65, 24''/20''
Rx2: 75/55, 24''/20'' Step Overs
Rx3: 65/45, 20''/16'', Step Overs
MODWOD 1: 45/35 OR 20/15 DB pair, 20''/16'' Step Overs
MODWOD 2: Sub Goblet Squat (20/15), Plate Step Over
| 1st | 173 Rx | Taeja Fri, Jan 26, 2024 | | 2nd | 168 Rx | Marnae Fri, Jan 26, 2024 | | 3rd | 125 Rx | Nikki Fri, Jan 26, 2024 | | 1st | 173 Rx | Ethan C Fri, Jan 26, 2024 | | 2nd | 163 Rx | Colby Fri, Jan 26, 2024 | | 3rd | 156 Rx | Derek N Fri, Jan 26, 2024 |
| Angie | 104 Rx | | | Taeja | 173 Rx | A. Bike 42, HC- 63, BO- 68 | | Zach T | 152 Rx | | | Justin R | 139 Rx3 | 65 on squat cleans (elbow pain), RX everything else | | Derek N | 156 Rx | 47,50,59 | | Nikki | 125 Rx | | | Marnae | 168 Rx | | | Diogo S | 149 Rx | | | Sofia | 148 Rx3 | 45lb barbell, rx all else | | Ethan C | 173 Rx | | | Colby | 163 Rx | | | Keith C | 168 Rx3 | |
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WARM UP 1-26-24
(Check In)
EMOM x 4 (2 rounds)
Bike
Step Over
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2x:
Clean Grip Deadlift-5 reps
Hang Clean High Pull-5 reps
Front Squat-5 reps
Good Morning-5 reps
Hip Rotation-10 reps each leg
Single Leg Glute Bridge-5 reps R/L
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Praying Pose-30 secs
Downward Dog-30 secs
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Explain weightlifting
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COOLDOWN
Single Leg Saddle-1 min R/L
Single Leg Forward Fold-1 min R/L
Saddle-1 min
Butterfly-1 min
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