WOD Blog
 | Wed, Jul 8 2020 |  |
 | Happy Birthday: Josh P |
| WARM UP 7-8-20 | WEIGHTLIFTING 7-8-20 | METCON 7-8-20 | Other Results |
WARM UP 7-8-20
(Check In)
WARM UP
20 secs ON/10 secs OFF x 8 sets Alternating (4 each)
Wallballs
Snatch Grip Deadlift
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Band Pull Apart-10 reps
Band Passthrough-10 reps
Samson Stretch-30 secs R/L (w/ band if needed)
Side Plank-20 secs R/L
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Burgener Warm Up-5 reps each
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Push Press-5 reps
COOLDOWN
Upper Back and Lat Smash
Banded Bully-1 min R/L
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WEIGHTLIFTING 7-8-20
(Weight)
20 min Timer:
Work up to a 6RM Push Press!
If you finish early complete 1-2 drop sets of 6 at 80-90% of what you hit.
| 1st | 115 Rx | Rachel T Wed, Jul 8, 2020
Derra Wed, Jul 8, 2020 | | 2nd | 95 Rx | Katheryn Wed, Jul 8, 2020 | | 3rd | 90 Rx | Cherise Wed, Jul 8, 2020 | | 1st | 205 Rx | Wesly Wed, Jul 8, 2020 | | 2nd | 185 Rx | Brendan W Wed, Jul 8, 2020 | | 3rd | 175 Rx | Bj Wed, Jul 8, 2020 |
| Derra | 115 Rx | | | Vince | 125 Rx | | | Katheryn | 95 Rx | 3 @ 105# | | Derek N | 145 Rx | | | Steve M | 145 Rx | | | Bill | 155 Rx | | | Andrew R | 155 Rx | | | Cherise | 90 Rx | | | Wesly | 205 Rx | | | Rachel T | 115 Rx | | | Shane | 165 Rx | | | Bj | 175 Rx | | | Brendan W | 185 Rx | |
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METCON 7-8-20
(Time, Rx+, Rx2, Rx3)
5 Rounds For Time:
15 Wallballs
15 Powersnatch
Goal: Sub 10, CAP at 15 minutes
Tip: You should be able to perform large sets on both movements. However, since this workout is shoulder intensive some strategic breaks may be beneficial. The wallball today is meant to be heavier than normal.
Brown Rx+: 30#/10-20#/9', 115#/75#
Purple Rx: 30#/10'-20#/9', 95#/65#
Blue Rx2: 20#/10'-14#/9', 75#/55#
Orange Rx3: 14#/9'-10#/8', 65#/45#
Yellow MODWOD: 10#/8'-6#/8', 25#/15# or Sub DB Snatch
| 1st | 14:05 Rx2 | Katheryn Wed, Jul 8, 2020 | | 2nd | 11:49 | Cherise Wed, Jul 8, 2020 | | 3rd | 15:00 | Rachel T Wed, Jul 8, 2020 | | 1st | 10:55 Rx | Wesly Wed, Jul 8, 2020 | | 2nd | 14:10 Rx | Nate D Wed, Jul 8, 2020 | | 3rd | 14:14 Rx | Andrew R Wed, Jul 8, 2020 |
| Vince | 10:52 Rx2 | | | Katheryn | 14:05 Rx2 | | | Derek N | 14:19 Rx2 | 95 ps, 20 wb | | Bill | 13:47 Rx2 | | | Andrew R | 14:14 Rx | | | Cherise | 11:49 | 14# WB, ring rows | | Wesly | 10:55 Rx | | | Rachel T | 15:00 | DNF did 4 rds 65# ps 14# wb | | Shane | 15:00 Rx | DNF- 3rds+15WB+7 Snatches | | Bj | 13:04 Rx2 | | | Todd N | 14:50 Rx | | | Nate D | 14:10 Rx | |
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