WOD Blog
 | Wed, Jan 1 2025 |  |
 | Happy Birthday: Tracy & Joel A & Matthew P |
| WARM UP 01-01-25 | NEW YEARS DAY 01-01-25 |
WARM UP 01-01-25
(Check In)
30 ON/10 OFF x 2 sets
Jump Rope
Reverse Lunge
Inchowrm + Upward Dog
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Standing YTW's-10 reps each
Plank Shoulder Tap-10 rep
Side Plank w/ Hip Dip-10 reps R/L
Spiderman + Thor Rot-5 reps R/L
Downward Dog-30 secs
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Pause Strict Press-5 reps
Push Press-5 reps
Push Jerk-5 reps
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Powerclean-3 reps
Powerclean + Jerk-3 reps
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NEW YEARS DAY 01-01-25
(Reps, Rx2, Rx3)
25 min AMRAP:
20 Double Unders
2 Clean and Jerk
5 Bar Facing Burpees
20 Reverse Lunges (BW)
2 Clean and Jerk
5 Burpee Pull Up
REST 1 minute between rounds
Goal: Start the year off with some fitness fun! Clean and jerk should be moderately heavy. Go in between levels as needed!
Rx: 185/125
Rx2: 155/105, Sub Burpee Jumping Pull Up, Sub 30 Singles
Rx3: 115/75, Sub Burpee Jumping Pull Up, Sub 20 Singles, Sub Regular Burpees
MODWOD 1: 75/55 OR 20/15 DB pair, Sub Bodybuilder Jumping Pull Up, Sub Plate Taps, Sub Bodybuilders
MODWOD 2: 45/35 OR 15/12 DB pair, Sub Ring Rows for Burpee Pull Up, Sub Plate Taps, Sub. Bodybuilder to Box
| 1st | 324 Rx2 | Rachel T Wed, Jan 1, 2025 | | 2nd | 384 | Sofia Wed, Jan 1, 2025 | | 1st | 291 Rx | Diogo S Wed, Jan 1, 2025 | | 2nd | 324 Rx2 | Colby Wed, Jan 1, 2025 | | 3rd | 305 Rx2 | Justin R Wed, Jan 1, 2025 |
| Sofia | 384 | 70lb barbell | | Diogo S | 291 Rx | | | Colby | 324 Rx2 | Single Unders | | Rachel T | 324 Rx2 | 115# BB | | Justin R | 305 Rx2 | |
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