Thoracic Iso Holds

Followed by…

One Set:
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side

Followed by…

Two sets of:
Russian Baby Makers x 10 reps
Cossack Squats x 10 alternating reps


Three sets of:
Front-Racked Barbell Split Squats (Left) x 10 reps @ 30X1
Rest 45 seconds
Supinated-Grip Strict Pull-Ups x Max Reps in 60 seconds
Rest 45 seconds
Front-Racked Barbell Split Squats (Right) x 10 reps @ 30X1
Rest 45 seconds
Front Body Line x 15.15.15 seconds
(rest 5 seconds between 15 seconds of work)
Rest 45 seconds

Complete as many rounds and reps as possible in 10 minutes of:
10 Thrusters (95/65 lbs)
10 Bar-Facing Burpees
10 Toes to Bar

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Janelle Winston
Janelle Winston
January 7, 2022 6:19 pm

Did Wednesday’s wod.

Actually really like this one.
Only did 3 rounds because my guts are still a bit mucky from the flu.

Also did KB snatch because I didn’t want my back to blow up with the DB snatch. (Greater ROM)
So did 10’s on each arm. (Much faster)


Aaron Danielson
Aaron Danielson
January 7, 2022 4:07 pm

100 du needed to do some after Wed epic fail 50-20-20-10 felt fine

A. Split squats 65-75-75
Pullups 10-13-13

B. 3+ 2 TTB felt stiff

Anika Tipton
Anika Tipton
January 7, 2022 3:04 pm

A. Done- Split squats 35#/55/65
Pull-ups- 10/11/12
B. 3+23

Logan Harris
Logan Harris
January 7, 2022 2:42 pm

A. Split squats done at 115#
B. 4 even Rx
First workout in a while – time to climb the hill again.
Happy New Year everyone!

Janelle Winston
Janelle Winston
January 7, 2022 6:21 pm
Reply to  Logan Harris

Happy New year! 🙂 I know the feeling.

January 7, 2022 1:51 pm

4+17 RX with GHDs subbed for T2B

Heather Knapp
Heather Knapp
January 7, 2022 1:47 pm

A. Did bench 3×5 because yesterday was a heavy leg day
B. 4+3
Hanging knee raises

Jeremy Hammock
Jeremy Hammock
January 7, 2022 12:25 pm

Split squats 95 95 135
B. 4+19

Been doing double workouts with off season athletes and invictus. Concentrating on main lifts of bench, incline, clean and squats. Multiple sets then finishing workout with 400m gut checks. Then trying to complete workouts on here about 1:30 later haha

Have a great weekend group!

Candy Olkey
Candy Olkey
January 7, 2022 11:37 am

A. 2 Snatch lift offs + 1 Snatch – 55#, 65, 75, 80, 85
***Rusty..but they felt fairly good.

B. 5 Rounds for time – RX 12;57
12 Pull Ups (6 strict / 6 kipping) strict in singles, kipping UB
9 Deadlifts @ 95# – all UB
6 G2OH @ 95# – C&J singles

January 7, 2022 10:31 am


Luke Tipton
Luke Tipton
January 7, 2022 9:18 am

A. Splits Squats at 95/125/135
Pull Ups 13/13/13
Front Body Line – Done to best of ability

B. 3+26

Have a great weekend everyone!

Lauren Himle
Lauren Himle
January 7, 2022 5:04 am

Really liked the beginning warm up/accessory work. Used 16kg double racked kb for split squats.

4 rounds w/ 35# db

Al F
Al F
January 6, 2022 11:41 pm

Couple of subs for single arm, but generally worked well 👍
Warmup done ✅

A. Done
Tempo FR SS @55kg
Supernated ring rows

B. AMRAP 10 mins
10 SA DB thrusters @22kg
10 SA burpees
10 v-ups


Good push, just trying to stay motivated with one arm and a real long recovery!

Janelle Winston
Janelle Winston
January 7, 2022 6:22 pm
Reply to  Al F

Nice job Al! You’re i spiring me to get my butt moving despite not feeling great.

Al F
Al F
January 8, 2022 2:39 pm

Thanks Janelle 🙏🏻 Tough when you’re not lifting anything meaningful!