WOD Blog
 | Fri, Nov 29 2019 |  |
| METCON 11/29/19 | WARM UP 11/29/19 | WEIGHTLIFTING 11/29/19 |
METCON 11/29/19
(Reps, Rx+, Rx2, Rx3)
12 Min AMRAP:
4-8-12-16-20-24-28-32 etc.
Hand to Hand Russian Swing
Machine Calories
Goal/Tip: Blood flow and movement! Especially if you came yesterday.
Purpose: Oftentimes performing a workout at lower intensity after a high volume/high intensity workout day can aid in recovery.
Brown Rx+: 70#/53#
Purple Rx: 53#/35#
Blue Rx2: 35#/26#
Orange Rx3: 26#/20#,
Yellow MODWOD: 20#/15#
| 1st | 164 Rx2 | Sandra D Fri, Nov 29, 2019 | | 2nd | 154 Rx2 | Olive Fri, Nov 29, 2019 | | 1st | 288 Rx | Seth B Fri, Nov 29, 2019 | | 2nd | 236 Rx | Wesly Fri, Nov 29, 2019 | | 3rd | 204 Rx | Vince Fri, Nov 29, 2019 |
| Olive | 154 Rx2 | | | John L | 168 Rx | | | Scott B | 144 Rx | | | Wesly | 236 Rx | 12 Swings on 32 | | Seth B | 288 Rx | | | Vince | 204 Rx | | | Sandra D | 164 Rx2 | |
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WARM UP 11/29/19
(Check In)
FOAM ROLL- Full Body!
GROUP WARM UP
2 Rounds:
KB Suitcase Deadlift-10 reps Each Arm
Russian Swing-10 reps
Hand to Hand Swing-10 reps
Hollow Rocks-10 reps (back and forth is 2)
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Barbell Good Morning-20 reps (mix stance)
Hip Rotations-20 reps R/L
Glute Bridges w/ Barbell on Hips-20 reps
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Deadlift-10 reps
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Begin Weightlifting
COOLDOWN
Seated Forward Fold-2 mins
Foam Roll Sore Areas
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WEIGHTLIFTING 11/29/19
(Weight)
w/ a 20 min Timer work up to a:
3RM Touch N Go Deadlift
Warm up however you like just be sure to make even jumps in load and perform your reps consecutively. Focus on midline and position as the weight gets heavy!
| Scott B | 355 Rx | | | Rachel T | 245 Rx | | | Seth B | 565 Rx | PR!!!!!! But weighed 249 | | Vince | 275 Rx | |
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