Tuesday January 12, 2021

DSC_8915
Travis


Warmup
30ft Walk on toes, forward
30ft Walk on toes, backwards
30ft Walk on heels
30ft Walk feet turned out

30ft Walk feet turned in
30ft Lunge with arms locked out overhead
30ft Lunge walk, torso twists towards forward leg
30ft Butt Kickers
30ft High Knees
30ft Bear Crawl Forward
30ft Bear Crawl Backward
then…..
1 set of:
10 Alt. Worlds greatest stretch
10 Air Squats

WOD
15:00 Minute Clock

0:00-3:00 Minutes: 400m Run+Max Jumping Air Squats/ DB Goblet Squats (50lbs/35lbs)
Rest 1:00 Minute
4:00-7:00 Minutes: 400m Run+Max Reverse Lunges/ Alt. DB Clean and Jerks (50lbs/35lbs)
Rest 1:00 Minute
8:00-11:00 Minutes: 400m Run+ Max Jumping Air Squats/ DB Goblet Squats (50lbs/35lbs)
Rest 1:00 Minute
12:00-15:00 Minutes: 400m Run+ Max Reverse Lunges/ Alt. DB Snatches (50lbs/35lbs)
Post scores to comments

Accessory Work
3 Sets

10 Tempo DB Bench Press (2 sec down/2 sec up)
10 Tempo DB Bent Over Rows (2 sec down/fast up)
10 Seated Alt. DB Curls (each side)

Stretching
2:00 Min Pancake Stretch

2:00 Min Frog Stretch

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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32 thoughts on “Tuesday January 12, 2021

  1. Had about a minute left after the run each round.
    32 / 14 / 30 / 19. I used 35lb dumbbell for goblet squats, and 10lb KB for the C&J and snatches as the shoulder was feeling up to going overhead but I wanted to keep it light/safe.

  2. I did alt row/bike before each set for 20 cals
    Reps 35-26-50-35
    Won’t lie ….Missing the BBD gang !! Hope all is well with everyone and we’re back to crushing wods together again soon

  3. I did alt row/bike before each set for 20 cals
    Reps 35-26-50-35
    Won’t lie ….Missing the BBD gang !! Hope all is well with everyone and we’re back to crushing wods together again soon

  4. It was a little slippery out there! Thankfully I own a pair of traction aids (spikes) that I can put in my running shoes. Took a little figuring out at the beginning to figure out timings as I had to take off and put on the traction aids when I came in in between the runs so the first 2 reps were a less.
    6 goblets
    10 lunges
    20 goblets
    22 lunges
    And as much as I dislike running it felt good to get out there.
    Nigel will be doing his later

      • Shall mix it up next time. Did zoom with crystal ( zoom cam haha).

        I ran around the apartment for 2 mins each round ( who’d have thought).

        With a 15 lb dumbbell :
        21 squats, 14 clean and jerks, 23 squats and 20 snatches.
        For accessory work, I’ve started doing this foundation workout with another friend.

  5. 500m Row to start each set.
    Set 1 & 3 – 35# KB Goblet Squats – 31/28
    Set 2 & 4 – Reverse Lunges – 31/32

  6. Slipper one out there today!

    400m run/50 lb dumbbells
    28 goblet squats
    10 clean and jerks (double DB -whoops)
    27 goblet squats
    21 alt snatches

    Quick and dirty! Now back to home schooling the kids!

  7. All these acronyms. Time for our team name “Zoom CAM”
    When Emma joins its Zoom eCAM lol
    So.. way too icy tonight for running
    2 mins shuttle runs, and 25#kb for balance
    21, 12, 27, 13
    For accessory work Mak and I did 3 sets of 10 tempo ring rows

  8. Did mine in the evening today since I was up super-late last night and prioritized getting sleep.

    Ran for 2min on the treadmill, then did the movements with my 14kg kettlebell.

    30 squats
    17 c&j
    27 squats
    21 snatches

    • Nice Travis, gotta get those zzzzzs in! Ouuu kettlebell snatches are fun!! Hope the wrist isn’t worse for wear. Get some food and water in ya and rest up for tomorrow!!

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