WOD Blog
 | Sat, Jan 20 2024 |  |
| SATURDAY 20 JANUARY 2024 | WARM UP SATURDAY 20 JANUARY 2024 |
SATURDAY 20 JANUARY 2024 (Time, Rx2, Rx3) For Time
12- 9 - 6 HSPU
21 - 15 - 9 Hang Power Clean @ 135/95 Add weight to bar and straight
into
21 - 15 - 9
Deadlift @ 185/125 Bar facing burpees Rx 2: HSPU w/ 1 abmat, HPC @ 115/85, DL 155/105 Rx 3: Pike HSPU on box or floor, HPC @ 95/65, DL 135/95
| 0% |  | |  | 0% |
| 1st | 14:54 Rx2 | Kelley M Sat, Jan 20, 2024 | | 2nd | 15:58 Rx3 | Lindsay R Sat, Jan 20, 2024 | | 3rd | 16:25 Rx3 | Evion Sat, Jan 20, 2024 | | 1st | 16:05 Rx2 | Nilsson Sat, Jan 20, 2024 | | 2nd | 19:12 Rx2 | Cody P Sat, Jan 20, 2024 | | 3rd | 19:41 Rx2 | Prathap Sat, Jan 20, 2024 |
| DeVonna | 18:48 Rx3 | | | Prathap | 19:41 Rx2 | | | Kelley M | 14:54 Rx2 | | | Lindsay R | 15:58 Rx3 | | | Nilsson | 16:05 Rx2 | | | Evion | 16:25 Rx3 | | | Joe W | 20:00 Rx3 | | | Cody P | 19:12 Rx2 | | | Chloe C | 14:18 Rx3 | |
|
WARM UP SATURDAY 20 JANUARY 2024 (No Results Tracked) During workout brief roll out: Hamstrings Quads Upper back (scapula, rotators, traps Warm Up (2 rounds for quality) 5 Shuttle runs 10 Spider man lunges > Samson lunges 10 Good mornings > PVC PT 5 Squat to stand > Cossack squats 5 Down dog to seal > Scorpion rotations 5 barbell strict press Mobility (1 min p/s) PNF Shoulder External Rotation Active Wall Hinge Banded tricep Pigeon Movement Prep 3 Wall kick ups 2-3 HSPU negatives 1-2 Strict HSPU (if you have them) 2-3 HSPU 3 Frog hops 3 SBSU Burpress 3 Burpees over a line 3 Deadlift to knee 3 Deadlift knee to hips 3 Deadlifts 3 Hang to shrug 3 hang high pull 3 muscle power cleans 3 hang power cleans Warm up to your workout weight for both power cleans and deadlifts
| 0% |  | |  | 0% |
|