Wednesday January 6, 2021

Capture
Yoga tonight @ 7PM Zoom link in Box Brief

WARMUP
With Lighter Weight:

5 Devil’s Press
7 Over-and-Back Dumbbell Hops
9 Double Dumbbell Squats
followed by- with workout weight:
3 Devil’s Press
4 Over-and-Back Dumbbell Hops
5 Double Dumbbell Squats

WOD
On the 4:00 x 5 Rounds:
5 Devil Presses (50’s/35’s)

10 Over-and-Back Hops over Dumbbells
15 Double Dumbbell Squats (50’s/35’s)
10 Over-and-Back Hops over Dumbbells
5 Devil Presses (50’s/35’s)
Post scores to comments

MODIFICATIONS
Devils Press

10 Single Arm Devil’s Press (5 Each Side) 
Over-and-Back Dumbbell Hops
25 Double Unders 
Double Dumbbell Squats
20 Single Dumbbell Goblet Squats

BODY ARMOR
4 Giant Sets:
15 Single Leg Glute Bridges (Left)

15 Single Leg Glute Bridges (Right)
15 Weighted Glute Bridges
15 Glute Bridges
Rest 1 Minute Between Sets

 Box Brief:
Wednesday Yoga: https://us02web.zoom.us/j/83838751219?pwd=SkVTRnArYTlXSUtDaVg4dXVBUkdyZz09 

Friday Sip and stretch: https://us02web.zoom.us/j/89079804119?pwd=ekVYV0RLV3VOQzdROFpFNU40eFF5QT09

 

 

 

 

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28 thoughts on “Wednesday January 6, 2021

  1. Modified the 5 devil press to 10 burpees as I didn’t want to take weight overhead on the left side.
    Did 20 single DB squats with 35 lbs.
    Rounds times: 2:26, 2:28, 2:28, 2:30, 2:27

    Glute bridges = buns of steel

  2. That was a wod. Used single #35 db throughout. Kept pace with Jess for first 2 rounds, then fell behind bit by bit. Final round was a slog but still had :30 to spare.

  3. Team JJT on the vid today
    Bringin fitness in, and I’d like to say
    This WOD was tough, it worked me good
    Like any solid Wednesday morning workout should

    Used 14 kilos for my weight
    Did two presses per burpee to keep it straight
    Won’t get better without elbow grease
    that’s it for my comment, I’m out. PEACE!

  4. The shouldies are feeling beat down, so I used a set of 25lb DB’s.
    –> 1:59, 2:07, 2:02, 2:10, 1:58
    **and my hops were behind the DB … nearly tripped and died a couple times on the first round #safetyfirst #oopsytheclownfeet

  5. Nightly zoom with Anshita continues! And tonight Makayla joined.
    Completed the workout with my trusty 25#kb. Made it fun to incorporate this into the devil’s press
    2:14, 2:14, 2:12, 2:12, 2:16
    Makayla kept pace
    We all finished with the glutes

  6. Yes please to jumping behind the dumbbells!

    Scaled to #30s for the devils press, and just air squats. Probably should have done goblet squats with one weight, oh well! 2:03, 2:03, 2:11, 2:08, 2:18

  7. Did 25lb double dumbbells for devil press and squats. Didn’t pay attention to my times 🤦🏾‍♀️ but I had a minute rest or more each set. Did 25 double unders instead of hop overs, except last two rounds I did the jump overs because apparently I forgot how to skip from yesterday. DU were so good on yesterday’s wod today was a disgrace 🤣🤣🤣🙄🙄🙄🙄

    • Nice work! Double unders are like that…. good days bad days. Next one you will crush it 😊 also great consistency this week

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