Monday January 24, 2022

DSC_9392
Ken & Will

4 Sets:
300m Run 
15 Box Jumps (24”/20”) *STEP DOWN Or 15 Up Downs 
20 Stepback Lunges (Total)
-Rest 1:30 B/T Sets-

Minimal Equipment
4 Sets:

300m Run 
15 Box Jumps (24”/20”) *STEP DOWN
15 Double Dumbbell Deadlifts (50s/35s)
-Rest 1:30 B/T Sets-

Accessory Work
3 Sets:

21 Glute Bridges
7 Split Stance Lunge (Elevated rear foot – each side)
7 – 1 and ¼ Goblet Squat (Squat below parallel + up halfway + back below parallel + up all the way)

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5 thoughts on “Monday January 24, 2022

  1. Jim: “Perhaps we should do something different”
    Jess: “I have an idea, but you won’t like it”
    Travis: “I’m gonna be busy tomorrow morning, need to mow my driveway”

    We ended up doing 20 min AMRAP of Cindy
    5 strict pull-ups
    10 push-ups
    15 air squats

    I finished 13 rounds + 10 reps
    Round times
    R1 | 01:11 |
    R2 | 01:35 | +24 s
    R3 | 01:33 | -2 s
    R4 | 01:31 | -2 s
    R5 | 01:34 | +3 s
    R6 | 01:33 | -1 s
    R7 | 01:30 | -3 s
    R8 | 01:34 | +4 s
    R9 | 01:31 | -3 s
    R10 | 01:27 | -4 s
    R11 | 01:32 | +5 s
    R12 | 01:29 | -3 s
    R13 | 01:19 | -10 s
    Time left over: 00:41

    Did a Hollow Hold / Superma tabata for a finisher.

    • Swapped 2×#35 bent over rows for pull-ups.

      13 + 7 reps.

      Round times
      R1 | 01:06 |
      R2 | 01:26 | +20 s
      R3 | 01:37 | +11 s
      R4 | 01:37 | 0 s
      R5 | 01:35 | -2 s
      R6 | 01:35 | 0 s
      R7 | 01:46 | +11 s
      R8 | 01:43 | -3 s
      R9 | 01:34 | -9 s
      R10 | 01:31 | -3 s
      R11 | 01:30 | -1 s
      R12 | 01:13 | -17 s
      R13 | 01:18 | +5 s
      Time left over: 00:29

      • Whoops forgot to comment yesterday. I was definitely there with them, I swear! I got my driveway mowed in advance

        3 strict pullups per round, 10 pushups, 15 air squats. Pullups really started to slow me down over time hah

        Round times
        R1 | 01:22 |
        R2 | 01:49 | +27 s
        R3 | 02:00 | +11 s
        R4 | 02:19 | +19 s
        R5 | 02:25 | +6 s
        R6 | 02:32 | +7 s
        R7 | 02:52 | +20 s
        R8 | 02:36 | -16 s
        R9 | 02:05 | -21 s

  2. Team CAMeRa did Saturday’s workout today. Goblet squats with #10, line hops, and alternating v-ups
    6 rounds plus 7 squats
    After much math:
    R1: 2:01
    R2: 2:26
    R3: 2:47
    R4: 2:37
    R5: 2:12
    R6: 2:17
    + 7 squats.

  3. Team Zoom CAMeRa in action!
    Running in snow was a hard no today. And the open is just around the corner so Saturdays WOD with DU’s seemed appropriate.
    With my 30’s as written 6 plus 23
    Mak and Ruby db goblets with line hops
    Mak 7 plus 3
    Ruby 6 even
    One week to go!

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