Join us for Sip and Stretch tonight at 7pm
Link in Box Brief
5:00 Min Clock
10 Glute Bridges
5 Russian baby makers
10 Reverse lunges (total)
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
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
10 Cat Cow Exercises
10 Bird dogs (per side)
1:00 Seal Stretch
1:00 Toe Touch Stretch
:30 Chest Stretch (each side)
Friday Sip and stretch:
17 thoughts on “Friday January 15, 2021”
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
Way to go Jess. Consistent!
Consistency is my middle name 🙂
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
Nice job Travis! Sneaky little rep scheme today.
#35×2 dl, burpees, #35×1 squats
5:35 and 6:14.
Started squats with double db, but only 3 reps in I noped right out.
Good adjustment Jim! Nice work on this one.
25lbs DB 17:02 (including break i didnt stop the timer oops)
50# DBs Deadlifts
35# KBs Front Rack Squats
Set 1-3: 6:14
Set 4: 7:44
Started week three of C2 Rower Challenge.
Nice steady pace for the long row Ken. Building that engine!!
35lb double dumbbell deadlifts
Lateral burpees over dumbbells
35lb double dumbbell squats
15:30 with the break included didn’t stop timer for rest
Part 1- 30 lb DBs 5:40
Part 2 -50 lb DBs 5:34
Daaamn you increased weight AND sped up in part 2. What a beast
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
Great job everyone. This was a burner for sure. Don’t know my time. Just know I had good music pumping to keep pushing thru it
Team Zoom CAM
Lat BP over towel
25# kb front squat
Round 1 – 4:48
Round 2 – 4:38
20” box step up
Round 1 – 5:02
Round 2 – 5:22
And her answer
Nerf Zombie strike crossfire bow
With the theme song from The Office
Oops my bad she said Kevin Hart