WOD Blog
 | Wed, Jan 30 2019 |  |
 | Happy Birthday: Shashank g |
| Wednesday 30 January 2019 | Kids, January 30, 2019 | Pull Up Progression Day 75 |
Wednesday 30 January 2019
(Reps)
QOTD: What was your favorite toy growing up?
Good mornings 3x5 12 min to complete 95/65
20 min EMOM
1- cal row
2- db or kB single arm snatch 50-53/35
3- dB or kB single arm S2O
4- med ball clean 20/14
5- rest
Score is total of cal and reps
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| 1st | 280 | Samantha Sy Wed, Jan 30, 2019 | | 2nd | 233 | ASHLYN Wed, Jan 30, 2019 | | 1st | 348 Rx | Luke Sy Wed, Jan 30, 2019 | | 2nd | 298 Rx | Justin B Wed, Jan 30, 2019 | | 3rd | 237 Rx | Nilsson Wed, Jan 30, 2019 |
| Nick T | Open gym | Not Rx | | Bill | 288 | #35 | | Chris W | Open gym | Not Rx | | Corie | 288 | #25/35 | | Samantha Sy | 280 | #25 | | Brad | 312 Rx | | | Joel | 191 Rx | | | Rebecca S | 230 | #20 | | J.P. | 289 Rx | | | Ericka | 257 | #26 | | Michelle M | 255 | #18 | | Skye | 336 | #18 | | Bryce | Open gym | Not Rx | | Nilsson | 237 Rx | | | Chloe S | 220 | Not Rx | | ASHLYN | 233 | Not Rx | | Lincoln | 240 | Not Rx | | Eloise | 204 | Not Rx | | Clara | 90 | Not Rx | | Opal | 169 | Not Rx | | Justin B | 298 Rx | | | Shelli A | 239 Rx | | | Megan Coh | 251 | Not Rx | | Ashley E | 304 | Not Rx | | Kristie R | 245 | Not Rx | | Lisa Y | 255 | Not Rx | | Luke Sy | 348 Rx | | | Emily B | 268 | Not Rx | | P.C. | 283 | Not Rx | | Matt S | 220 Rx | | | Laura B | 257 | Not Rx | | Rita G | 323 | Not Rx | | Liz | 242 | Not Rx | | Rocky | 268 | Not Rx | | Joseph B | 264 | Not Rx | | James Ca | 242 Rx | | | Bryan | 274 Rx | | | Alexis | 233 Rx | |
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Kids, January 30, 2019
(Reps)
Dynamic warm-up:
Toy soldiers
Booty kickers
High knees
Grapevine
Shuffle
Etc
Skill- HS kick up
WOD
10 min amrap
4 Handstand kick ups
8 box jumps
12 sit-ups
16 lunges
Game: capture the flag
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Pull Up Progression Day 75
(Check In)
2 sets max effort pull ups
Then:
4 sets of HollowBody Hold (45 seconds / with PVC) Try to keep shoulders and legs 6 inches or less off the ground, no higher. Immediately roll into a superman and hold 45 sec. Keep PVC fully extended.
4 Sets of 10 (5 per arm) DB Renegade Rows #25 Pull the dumbbells slowly to your chest and keep your elbows towards your body. Lower the dumbbell and switch to the other hand.
4 sets of 5 pull up complexes (Jump and hold with chin over the bar for 5 sec. Then a negative to full extension, then pull up as far as possible.
4 sets of 5 per arm Bottoms Up KB Press #15. Hold the KB by the handle with the bell pointing up.
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