WOD Blog
 | Fri, Jan 17 2025 |  |
 | Happy Birthday: Julia Goldst |
| SHRED 01-17-25 | WARM UP 01-17-25 | METCON 01-17-25 | WEIGHTLIFTING 01-17-25 |
SHRED 01-17-25
(Reps, Rx2, Rx3)
WARM UP:
EMOM x 5 minutes
1. Ski
2.. Box Step Up
3. Inchworm + Upward Dog
4. Thumbs Up/Breaststrokes
5. Downward Dog
SKILL WORK
EMOM x 12 minutes
1. DB Overhead Carry R-40 m
2. DB Overhead Carry L-40 m
3. Plank Dumbbell Pull Through-16 reps
4. Banded Face Pull-15 reps
METCON
20 min AMRAP:
Ski-10/7 Calories
Burpee Box Over-5 reps
Jumping Pull Up-10 reps
Burpee Box Over-5 reps
Dumbbell Hang Clean-10 reps
Burpee Box Over-5 reps
Dumbbell Bench Press-10 reps
Burpee Box Over-5 reps
Goal: 4+ rounds (240+ reps)
Rx: 50's/35's, 24''/20''
Rx2: 35's/25's, 24''/20'' Step Overs Allowed
Rx3: 25's/20's, 20''/16'', Step Overs Allowed
MODWOD 1: 20's/15's, 20''/16'', Sub Bodybuilder + Step Over, Sub Ring Rows
MODWOD 2: 15's/12's, Sub Bodybuilder only, Sub Ring Rows
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WARM UP 01-17-25
(Check In)
20 ON/10 OFF x 2 rounds:
Jumping Jacks
Side to side Hops
Front to Back Hops
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2x:
DB Strict Press R-10 reps
DB Strict Press L-10 reps
Goblet Squat-10 reps
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90-90 Hip Rotation-10 reps
Frog Pose-30 secs
Puppy Dog-30 secs
----
Pause Front Squat-5 reps
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METCON 01-17-25
(Reps, Rx+, Rx2, Rx3)
90 secs ON/30 secs OFF x 6 sets:
Row or Ski Calories-15/12 Calories
Shoulder to Overhead-AMRAP
Goal: 48+ Shoulder to Overhead
*Shoulder to Overhead should be moderately heavy today. Go in between levels as needed.
Rx+: 165/115
Rx: 155/105
Rx2: 125/85
Rx3: 100/70
MODWOD 1: 12/9 Calories, 75/55
MODWOD 1; 10/7 Calories, 65/45
| 1st | 51 Rx | Taeja Fri, Jan 17, 2025 | | 2nd | 30 Rx | Leslie Fri, Jan 17, 2025 | | 3rd | 27 Rx | Rachel T Fri, Jan 17, 2025 | | 1st | 49 Rx+ | Diogo S Fri, Jan 17, 2025 | | 2nd | 36 Rx+ | Bj Fri, Jan 17, 2025 | | 3rd | 33 Rx+ | Ethan C Fri, Jan 17, 2025 |
| Angie | 35 Rx2 | Happy Birthday Julia! | | Diogo S | 49 Rx+ | | | Nikki | 95#, 15 Rx2 | | | Derek N | 21 Rx2 | 135, ski | | Taeja | 51 Rx | | | Ethan C | 33 Rx+ | | | Colby | 30 Rx | Half @ 155, Half @ 135 | | Emilee M | 38 Rx2 | | | Bj | 36 Rx+ | | | Rachel T | 27 Rx | | | Leslie | 30 Rx | |
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WEIGHTLIFTING 01-17-25
(Weight)
22 Minutes
A1. Pause Front Squat-3-3-3-3-3 (3 second pause each rep)*
A2. Dual KB/DB OH Carry-40 m OR Handstand walk (10-20 m OR 1 min practice)
*Build from 75% of regular max to solid, ***Looking to beat last week on 1-3 sets.
| 1st | 195 Rx | Taeja Fri, Jan 17, 2025 | | 2nd | 160 Rx | Rachel T Fri, Jan 17, 2025 | | 3rd | 145 Rx | Leslie Fri, Jan 17, 2025 | | 1st | 315 Rx | Colby Fri, Jan 17, 2025 | | 2nd | 260 Rx | Bj Fri, Jan 17, 2025 | | 3rd | 205 Rx | Diogo S Fri, Jan 17, 2025 |
| Angie | 110 Rx | 85,95,105,110 (1@115) & 30# | | Nikki | 100 Rx | | | Diogo S | 205 Rx | | | Derek N | 185 Rx | | | Taeja | 195 Rx | Building up core capacity again 😆 | | Sofia | 95 Rx | Failed 3rd rep @100 | | Rachel T | 160 Rx | | | Colby | 315 Rx | | | Emilee M | 122 Rx | | | Bj | 260 Rx | | | Debora | 135 Rx | | | Leslie | 145 Rx | |
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