BLOG

WOD

Monday 01.01.2021

POSTED ON January 31, 2021

Monday | 01.01.2021

0 Comments / CATEGORY:
Monday 02/01
 
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min easy row
4 Alternating Single DB Power Clean (each side – light weight)
4 Single DB Shoulder to Overhead (each side – light weight)
5 Alternating V-ups (each side)
 
**2. Workout Prep**
2 sets
5 Double Dumbbell Cleans
5 Double Dumbbell Push Press
5 Abmat Sit Ups
– add weight each set –
 
Workout: Looney Tunes
 
* Target time: 12-14 minutes
* Time cap: 18 minutes
 
6 rounds
12 Double Dumbbell Power Cleans (50s/35s)
12 Double Dumbbell Push Press (50s/35s)
24 Abmat Sit Ups
* Scaling option 1 (Masters 45+)
6 rounds
12 Double Dumbbell Power Cleans (35s/25s)
12 Double Dumbbell Push Press (35s/25s)
24 Abmat Sit Ups
 
* Scaling Option 2
6 rounds
12 Hang Dumbbell Power Cleans (25s/15s)
10 Push Ups
12 Abmat Sit Ups
* Limited Equipment Option
6 rounds
12 Power Cleans (95/65)
12 Push Press (95/65)
24 Abmat Sit Ups
* Large Class Option
Teams of 2
6 Rounds
24 Double Dumbbell Power Cleans (50s/35s)
24 Double Dumbbell Push Press (50s/35s)
24 Synchro Abmat Sit Ups
 
Accessory:
 
1 min Corpse Pose
1 min banded overhead shoulder distraction (each side)
1 min seal pose
  • CrossFit has changed the way I live my life. At Crossfit Up Dog I look forward to getting up and hitting the box, so I can see results day in and day out. I do not always meet my goals, but with CrossFit I have learned to appreciate progress – progress that is tangible.

    - David Neace

  • I began at Crossfit Up Dog in November, 2013. Over the last 16 months I've lost 60 lbs, completely transformed my health, broken through physical barriers I never thought were possible and gained more new friends than I can count.

    - Zach Brockman

  • Core Fitness is an amazing work-out facility. The entire team of staff, coaches, and trainers are top-notch to say the least.

    - Russ Richardson

  • CrossFit Up Dog is a place I can go to get a challenging workout with a great community that supports and encourages me in exceeding my goals.

    - Amy Shroff

  • Crossfit has changed the projection of my life both physically and mentally. I owe my success to the crossfit community at Core that rallied around me and pushed me to success.

    - Katelyn Guild

  • Moving home and having to find a new box was nerve wrecking but everyone at CrossFit Up Dog welcomed me with open arms. The staff is amazing and the classes are always a challenge! Everyone is so motivating and fun to be around. I couldn't have picked a better box on the beach to be apart of!

    - Leigh Schwartz