WOD Blog
 | Wed, Jul 22 2020 |  |
| WARM UP 7-22-20 | WEIGHTLIFTING 7-22-20 | METCON 7-22-20 | Other Results |
WARM UP 7-22-20
(Check In)
WARM UP
Strict Press w/ 5 second Pause overhead-5 reps (on coaches count)
Snatch Grip High Pull-10 reps
Strict Press Regular Tempo-10 reps
Push Up w/ Slow Eccentric-5 reps (come up on knees if needed)
Side Plank-20 secs R/L
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Band Pull Apart-20 reps
Band Passthrough-10 reps
Band Int/Ext Rotation-10 reps R/L
Band Front Raise-10 reps
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Hang Powersnatch-5 reps
Begin Weightlifting
COOLDOWN
Overhead Stretch-1 min R/L x 2 sets
Lateral Band Opener-1 min R/L x 2 sets
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WEIGHTLIFTING 7-22-20
(Weight)
With a 20 minute timer work up to a 1RM push press! If you are going for a PR DO NOT repeat your old max. If you are new to the movement, sub sets of 5 working on technique!
| 1st | 130 Rx | Rachel T Wed, Jul 22, 2020 | | 2nd | 125 Rx | Cherise Wed, Jul 22, 2020 | | 3rd | 115 Rx | Katheryn Wed, Jul 22, 2020 | | 1st | 245 Rx | Wesly Wed, Jul 22, 2020
Derek M Wed, Jul 22, 2020 | | 2nd | 225 Rx | Bj Wed, Jul 22, 2020
Brendan W Wed, Jul 22, 2020 | | 3rd | 205 Rx | Scott B Wed, Jul 22, 2020 |
| Vince | 165 Rx | Failed 175 twice | | Brendan W | 225 Rx | | | Bill | 177.5 Rx | | | Cherise | 125 Rx | | | Katheryn | 115 Rx | | | Derek M | 245 Rx | | | Rachel T | 130 Rx | | | eli r | 200 Rx | | | Scott B | 205 Rx | Failed 210 and 215 but close | | Wesly | 245 Rx | | | Bj | 225 Rx | | | Wayne | 120 | pr | | Collin S | 165 Rx | +20 |
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METCON 7-22-20
(Reps, Rx+, Rx2, Rx3)
12 min AMRAP:
2-4-6-8-10-12 etc.
Hang Powersnatch
Hand Release Push Up
Goal: 180+ Reps
Tip: Establish a steady pace early on! Break sets before you need to in later rounds to avoid going to muscular failure.
Brown Rx+: Sub HSPU, purple weight
Purple Rx: 95#/65#
Blue Rx2: 75#/55#, sub incline or band assisted push ups
Orange Rx3: 45#/35#, sub incline push ups
Yellow MODWOD: Sub DB Snatch, Sub Incline Push Ups
| 1st | 150 Rx | Rachel T Wed, Jul 22, 2020 | | 2nd | 154 Rx2 | Katheryn Wed, Jul 22, 2020 | | 3rd | 112 Rx2 | Cherise Wed, Jul 22, 2020 | | 1st | 200 Rx | Todd N Wed, Jul 22, 2020 | | 2nd | 182 Rx | Derek M Wed, Jul 22, 2020 | | 3rd | 168 Rx | Wesly Wed, Jul 22, 2020 |
| Vince | 133 Rx | | | Bill | 112 Rx | | | Cherise | 112 Rx2 | | | Katheryn | 154 Rx2 | | | Rachel T | 150 Rx | | | Derek M | 182 Rx | | | eli r | 150 Rx | | | Scott B | 150 Rx2 | | | Wesly | 168 Rx | | | Bj | 128 Rx | | | Todd N | 200 Rx | |
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