Friday January 15, 2021

DSC_5330
Ken
Join us for Sip and Stretch tonight at 7pm
Link in Box Brief 

Warmup
5:00 Min Clock

10 Glute Bridges
5 Russian baby makers
10 Reverse lunges (total)

WOD
3 Rounds for time

12 Alt. Box Step ups/Double DB Deadlifts (50lbs/35lbs)
9 Burpees/ Lateral DB Burpees
12 Alt. Jumping Lunges/ Double DB Front Squats (50lbs/35lbs)
REST 5:00 Minutes
For Time
36 Alt. Box Step ups/
Double DB Deadlifts (50lbs/35lbs)
27 Burpees/
Lateral DB Burpees
36 Alt. Jumping Lunges/
Double DB Front Squats (50lbs/35lbs)
Post scores to comments

Accessory Work
3 Sets:

10 Cat Cow Exercises
10 Bird dogs (per side)
20 Supermans

Stretching
1:00 Seal Stretch
1:00 Toe Touch Stretch
:30 Chest Stretch (each side)

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

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17 thoughts on “Friday January 15, 2021

  1. #TeamJJT #RedShirtFriday

    Did this wod with 2 x 20lb dumbbells for deadlifts and front squats.
    First set: 4:11
    Second set: 4:15
    Total Time: 13:26

  2. Rockin the red shirt today! Did step-ups, burpees, and goblet squats with the KB for this one. Clocked in at 5:45 for the first round and 6:35 for the second; not as consistent as I’d like but the reps sure build up when you’re doin’ them all in one go

  3. 50# DBs Deadlifts
    Burpees
    35# KBs Front Rack Squats
    Set 1-3: 6:14
    Set 4: 7:44

    Started week three of C2 Rower Challenge.
    Row 24:00
    5790 m
    204.4 avg/500

  4. 35lb double dumbbell deadlifts
    Lateral burpees over dumbbells
    35lb double dumbbell squats

    15:30 with the break included didn’t stop timer for rest

  5. Zoom CAM with Crystal!

    19:10 with break:
    Round 1: deadlifts with 2×15 lbs, regular burpees and front squat with 20 lbs
    Round 2: deadlifts with 2×15 lbs, regular burpees and front squat with 15 lbs

  6. Team Zoom CAM
    25#kb DL
    Lat BP over towel
    25# kb front squat
    Round 1 – 4:48
    Round 2 – 4:38

    Makayla
    20” box step up
    Burpees
    Reverse lunge
    Round 1 – 5:02
    Round 2 – 5:22
    And her answer
    Captain America
    Nerf Zombie strike crossfire bow
    With the theme song from The Office

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