WODs
 | Mon, Jan 22 2018 |  |
| 20180122 WarmUp | January Burpee Challenge Day 22 | 20180122 MetCon | 20180122 Strength (CF and FBC) | 20180122 After Party | Other Results |
20180122 WarmUp
(Check In)
Warm-up
• 400 m Run
2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
2 rounds:
• 10 Sit-Ups
• 10 Wall Balls 14#/10#
• 10 V-Ups
PJ011616
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20180122 MetCon
(Time)
CrossFit
10 min AMRAP:
• 8 Toes-to-Bar
• 10 Thrusters 65/45
• 12 Dumbbell/KB Walking Lunges (53/35) (hanging)
Fitness Bootcamp
10 min AMRAP:
• 8 MB Twists
• 10 Thrusters 25/15 DB or Plate
• 12 Plate Overhead Walking Lunges (25/10)
| Duane | 4 + 10 Rx | | | Sarah | 5+1 Rx | |
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20180122 Strength (CF and FBC)
(Weight)
Strength
12 min E2MOM:
• 1 Deadlift
• 1 Shoulder Press (Strict)
With a Partner with similar strength, setup up 2 barbells with approx. 50% of each 1RM; perform 1 rep of each every 2 minutes; increase the weight to finish as heavy as possible. Partners can do different weights.
Scaling options:
KB Deadlifts, Farmers handle deadlifts
DB Shoulder presses (Strict)
| Sarah | 255 DL; 100 SP (PR) Rx | | | Duane | 395 and 155 Rx | 95-155, 225-395 |
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20180122 After Party
(Calories)
With a Partner,
Alternate, accumulating 10 active rounds each:
30 secs on bike, 30 seconds rest
Can sub Rower for Bike; but must do :45 on :45 off
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