Wednesday January 13, 2021

DSC_8895
Meghan
Join us for Yoga tonight at 7pm. Link in Box Brief

Warmup
3 Rounds

12 Alt. Bodyweight RDLs (in total)
4 Inch Worms to Pushups
:30 Single Arm DB Overhead Hold/ Plank Hold (each arm/each side)

WOD
3 Sets of:

1:00 Min: Max Situps
1:00 Min: Max Alt Box Step ups/ DB Box Step ups
1:00 Min: Max Alt. Leg V-UPs
1:00 Min: Max Reps Chair Dips/ DB Single DB Devil Press (50lbs/35lbs)
1:00 Min: REST
Post scores to comments

Accessory Work
3 Sets:

10 Weighted Glute Bridges
10 Split Squat w/ DB (elevated rear foot-each side)
10 Single Leg DB RDL (each side)

Stretching
2:00 Min: Pigeon Stretch (each side)

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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21 thoughts on “Wednesday January 13, 2021

  1. I kept a cumulative total over the 4 minutes each round.
    Did step-ups with 35lb DB and devil press with 10lb kb. Round totals: 77, 79, 78

  2. Accessory work was fire, especially for my bum leg.

    That said, had some pretty consistent scores for the WOD itself so I’m happy:
    Round 1: 71 reps
    Round 2: 72 reps
    Round 3: 72 reps

  3. Subbed chair dips for kettle bell swings (with a DB)
    22, 17 21 27
    22 17 22 28
    24 18 22 30
    Nigel also did the workout but didn’t keep track of his reps

  4. 3k with the boys the an hour of latin dance (you tube video!!) And light weight doing legs and dead bugs holding 20lbs. Still trying to get back strong again.

  5. Team Zoom CAM!
    I used 25#kb on 20” box, and for devils press
    Round 1 – 22,13,18,10
    Round 2 – 22,13,24,9
    Round 3 – 22,13,22,8
    Makayla did box step ups and used the box for chair dips
    Round 1 – 26,23,26,21
    Round 2 – 26,23,27,22
    Round 3 – 26,23,25,26

  6. Zoom CAM with Crystal & Mikayla ( forgot to post that day )
    Round 1: 24 sit-ups, 18 box set ups with 15 lb dumbbell, 24 v-ups, 25 chair dips
    Round 2: 22 sit-ups, 20 box set ups with 15 lb dumbbell, 30 v-ups, 30 chair dips
    Round 3: 25 sit-ups, 20 box set ups with 15 lb dumbbell, 30 v-ups, 30 chair dips

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