WOD Blog
 | Wed, Jan 22 2020 |  |
| METCON 1-22-20 | WARM UP 1-22-20 | WEIGHTLIFTING 1-22-20 |
METCON 1-22-20
(Time, Rx+, Rx2, Rx3)
2 Rounds For Time:
Pushball-50 Reps
Burpee Pull Up-25 reps (find a bar above your reach)
Goal: Sub 9, CAP at 13 minutes.
Tip: You are meant to do large sets on the pushball and never stop moving on the burpee pull up!
Brown Rx+: 30#/10'-20#/9'
Purple Rx: 20#/10-14#/9'
Blue Rx2: 14#/10-10#/9', sub jumping CTB Pull Up
Orange Rx3: 10#/8'-6#/8', sub bodybuilder to pull up
MODWOD: Sub 15 burpee to box and 15 ring rows for each set of burpee pull ups.
| 1st | 9:26 Rx | Kirklin Wed, Jan 22, 2020 | | 2nd | 10:38 Rx | Hailey D Wed, Jan 22, 2020 | | 3rd | 10:41 Rx | Alyssa C Wed, Jan 22, 2020 | | 1st | 8:22 Rx | Vince Wed, Jan 22, 2020 | | 2nd | 9:25 Rx | Steve M Wed, Jan 22, 2020 | | 3rd | 10:19 Rx | Eric M Wed, Jan 22, 2020 |
| Heikoti | 9:35 Rx3 | #20 ball 20 rings and 20 burpee | | Vince | 8:22 Rx | | | Derek N | 10:54 Rx | | | Kaitlin | 12:32 Rx2 | | | Jonathan K | 11:36 Rx | | | Steve M | 9:25 Rx | | | Eric M | 10:19 Rx | | | Cherise | 11:04 | DB pair strict press 15#, ring rows | | Beth | :) | scaled | | Katheryn | 13:00 Rx2 | finished | | Rebecca W | 8:57 Rx2 | | | Rachel T | 15:00 Rx | DNF 4 reps left | | Ian | 10:50 Rx | 30 PB w/30# then switched to 20# | | Alyssa C | 10:41 Rx | | | Simone | 11:00 Rx | | | Keith C | 10:35 Rx2 | | | Jayne | 13:00 Rx2 | | | Rex S | DNF Rx | | | Bridger L | 10:35 Rx | | | Derra | 11:57 Rx2 | 10#WB rest RX | | Hailey D | 10:38 Rx | | | Kirklin | 9:26 Rx | | | Steven P | 11:55 Rx2 | | | Ezra | 12;25 | Orange | | Bj | 11:08 Rx2 | |
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WARM UP 1-22-20
(Check In)
FOAM ROLL- Calves, Lats, Traps, Chest
GROUP WARM UP
Tabata Pushball (4 rounds)
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2 Rounds:
Plate Rear Fly-10 reps
Plate Lateral Raise-10 reps
Plate Int/Ext Rotation-10 reps
Plate Press-10 reps
Table Tops-5 reps
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Strict Press-10 reps
Push Press-5 reps
Push Jerk-5 reps
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Begin Weightlifting
COOLDOWN
Banded Bully-1 min R/L x 2 sets
Reverse Shoulders-1 min x 2 sets
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WEIGHTLIFTING 1-22-20
(Weight, Rx2, Rx3)
With a 22 minute timer:
Work up to a heavy 3RM Push Press.
Then perform two MAX rep sets of PUSH JERK:
Set 1: Use ending weight for push press 3RM.
Set 2: 10% less than set one.
Record your heaviest load as your score, note max reps in the comments.
Purple Rx: As written
Blue Rx2: Sub Strict Press. Perform MAX rep sets with 10 and 20% less than what you ended on.
| 1st | 145 Rx | Alyssa C Wed, Jan 22, 2020 | | 2nd | 140 Rx | Hailey D Wed, Jan 22, 2020 | | 3rd | 130 Rx | Rachel T Wed, Jan 22, 2020 | | 1st | 245 Rx | Rex S Wed, Jan 22, 2020 | | 2nd | 225 Rx | Jonathan K Wed, Jan 22, 2020 | | 3rd | 205 Rx | Bridger L Wed, Jan 22, 2020 |
| Heikoti | 185 Rx | | | Vince | 135 Rx | 115 for 15 | | Derek N | 155 Rx | PJ:155-6,135-9 | | Kaitlin | 75 for 3 (push press), 65 for 3 (push jerk) Rx | | | Jonathan K | 225 Rx | | | Eric M | 200 Rx | 2 rps, almost 3 | | Cherise | 85 | strict press | | Steve M | 185 Rx | | | Katheryn | 100 Rx | 2@105, RM 100% 105x3, 90% 95x7 | | Rebecca W | 100 Rx | | | Rachel T | 130 Rx | | | Alyssa C | 145 Rx | | | Simone | 95lb Rx | Bench press 3RM | | Keith C | 175 Rx | just worked on dead lifts | | Rex S | 245 Rx | | | Bridger L | 205 Rx | | | Derra | 105...... Rx | 115 for 2.... then 115MR@3 then 85MR@9 | | Hailey D | 140 Rx | | | Kirklin | 115 Rx | | | Steven P | 115 Rx | 4 reps push jerk | | Ezra | 145 Rx | | | Michael Da | 145 Rx | 3 RM push press | | Bj | 185 Rx | |
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