Daily WOD – Jan 11, 2020

Rob R. firing away at wallballs!

Complete for time:

  • 400m run
  • 50 back squats (45/35#)
  • 400m run
  • 50 front squats (45/35#)
  • 400m run
  • 50 overhead squats (45/35#)
  • 400m run

WOD Notes:  This workout will be done with empty bars (women’s bars count as 35#) which means no dropping! Anyone uncomfortable with overhead squats can either switch to PVC or complete a second round of back squats. Compare to 140505.

Olympic Notes:  Oly WOD will be posted to comments.

Reminder: Our late cancel / no show fee is in effect today and for all weekend classes. Out of consideration for your fellow athletes, please remove your name asap (preferably tonight!) if you are no longer planning to attend. Thank you!

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This Post Has 4 Comments

  1. Olympic WOD
    1. Hang clean 3×3 (50% 1RM)
    2. Clean 1-1-1-1-1
    3. 5×3 snatch grip deadlift at 1RM clean

    Reminder: You can only take 1 class each Saturday, so if you take the Oly Class please don’t register for the 8, 9, or 10am class. However, you are more than welcome to drag a sled or row if you want some cardio work.

  2. Note: If class is capped, but you really want to work out, we have you covered! Here are 3 ideas for you:
    1. Come in and drag a sled. Sled drags can be distance- or time-based and can range from 65# to bodyweight for women or 95# to bodyweight for men. Lower weights for longer distances (i.e. 20 min) and higher weights for shorter (i.e 200m). Low impact on the joints, high impact of your legs, hips, heart, and lungs!
    2. Come in and row (unless rowers are in use by the class.) For rowing WOD ideas, check out the Concept2 workout of the day: https://www.concept2.com/indoor-rowers/training/wod
    3. Try out one of these travel WODs, either at home at a park, or wherever you happen to be! https://fitatmidlife.com/travelwod/

  3. 8:00am & 9:00am
    Sigal – 16:22 BFB PR 3:28
    Alex W – 16:37 BFB
    Craig – 19:29 RX+ (35# run)
    Danielle S – 17:27 RX
    DE – 14:19 RX+ 75 ; 50 run
    Ed P – 17:05 BFB
    Emily F – 14:52 ( OH pvc)
    Evan D – 15:09
    Jen C – 15:52 RX
    Jesse S – 16:29 BFB
    Joel – 22:37
    Smith – 16:17 BS
    Kelly G – 13:42 RX
    Natalie – 400m goals RX
    Tim C – 16:43 BFB
    Vince L – 14:30 BFB
    Heather – 14:58 RX
    Avery – 20:03 BFB
    Brianna – 17:31
    Janet – 16:45 (row, OH pvc)
    Jenn T – 14:50 RX Pr
    John C – 16:12 (OH pvc)
    Karen B – 16:04 (15)
    KTL – 15:21 RX
    Kyle K – 18:56 BS
    Mel Z – 19:02 (15, OH PVC)
    KTS – 13:32 RX
    Mitch – 15:56 BFB
    Moira – 20:30 (15# BFB)
    Rich G – 17:07 BFB
    Steve K – 15:40 BS
    Lanna – 15:28 (15, OH pvc, row)

  4. 10:00
    Alexa 16:22 (row, BS/FS/BS)
    Liz 20:11 Rx
    Betsy 19:19 Rx
    Erin 14:26 Rx
    Jesse Sy. 15:59 Rx+ (14 vest)
    KtM 17:17 (BS/FS/BS)
    Kris 26:00 (25)
    Missy 12:30 Rx
    Marissa 17:05 (row, 15, /BS/FS/BS)
    Melissa 17:30
    Laura 18:42 Rx
    Nicole 15:59 (45, BS/FS/BS)
    Pat B. 16:06 (BS/FS/BS)
    Sabrina 12:40 Rx+ (45)
    Iggy 19:23 (75, bar OHS w/ heel)
    Lombardi 15:36 Rx
    Sean B. 19:14 Rx
    Swetha 🙂
    Tobin 14:39 Rx
    Traci 19:58 (row, 35 BS, 35 FS box, 15 OHS box)
    Boelker 15:08 (vest, 75)

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