Saturday January 9, 2021

DSC_2701
Jess

WARMUP
10:00 Minutes
30 Jumping Jacks
20 Alt. Single Leg RDL
10 Small circles forward
10 Big circles forward
10 Small circles backwards
10 Big circles backwards
10 arm swings across the chest
10 arm swing up and down
5 Inch worms to pushups
followed by- with workout weight: 
5 Clean and Jerks 
100 Meter Run 
8 pull-ups
5 Burpees

WOD
GLEN
30 Double Dumbbell Clean and Jerks (50’s/35’s)
1 Mile Run
50 Pull-ups
1 Mile Run
100 Burpees
Post scores to comments

MODIFICATIONS
RUN
2k Row
4k Bike Erg
1,600 Meter Ski Erg
100/75 Calorie Assault or Echo Bike
60 burpees

PULL-UPS
Reduce Rep
3 Minutes of Practice
60 Ring Rows
30 Strict Pull-ups
Dual Dumbbell Bent Over Rows
Renegade Rows
Odd Object Bent Over Row

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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13 thoughts on “Saturday January 9, 2021

  1. I love Glen! 41:50. Renegade rows were subbed for pull-ups. Changing in and out of outdoor gear was a great time to catch your breath.

  2. Running wasn’t in the cards for Team JJT so we did 2 different wods instead:
    “Megan”
    For Time: 21-15-9
    Burpees
    KB Swings
    Double-Unders

    “UnMegan”
    For Time: 15-12-9
    Wall Balls
    Box Step Overs
    Hang Power Cleans

    Finished Megan in 5:49 using 35lb KB and only going to shoulder height.
    Finished UnMegan in 6:20 using 14lb Wall Ball, box at 20″ and 35lb dumbbells

  3. 25# DBs C&J
    2000m Row 7:39.5 – 1:54.8 avg/500
    25# DB Renegade Rows
    2000m Row 7:24 – 1:51 avg/500
    100 Burpees
    32:49
    I really liked this one, came off the rower a bit slow going into the burpees. My last 500m split was 1:44.4, I have a goal of a 7 minute 2000m row.

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