WOD Blog
 | Wed, Aug 19 2020 |  |
| WARM UP 8-19-20 | WEIGHTLIFTING 8-19-20 | METCON 8-19-20 |
WARM UP 8-19-20
(Check In)
WARM UP
30 secs ON/15 secs OFF x 2 sets
Pushball
Sumo Deadlift
PVC Passthrough
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Swimmers-15 reps
Mtn. Climber to Outside of Leg-10 Alt Reps
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Burgener Warm Up-5 reps each position
Overhead Squat-5 reps
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Snatch Grip Deadlift-3 reps
Hang Snatch (power or squat)-3 resp
Snatch (power or squat)-3 reps
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Begin Weightlifting
COOLDOWN
Reverse Shoulders-1 min R/L x 2 sets
Anchored T-Spine
Overback Smash
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WEIGHTLIFTING 8-19-20
(Weight)
20 Minutes
6-8 sets:
Snatch Grip Deadlift
Hang Snatch
Snatch
Barbell can be dropped between sets. Try to build heavier than last week. Heavy single next week.
| 1st | 90 Rx | Katheryn Wed, Aug 19, 2020 | | 2nd | 85 Rx | Kirklin Wed, Aug 19, 2020 | | 1st | 195 Rx | Todd N Wed, Aug 19, 2020
Wesly Wed, Aug 19, 2020 | | 2nd | 155 Rx | Andrew R Wed, Aug 19, 2020 | | 3rd | 135 Rx | Bj Wed, Aug 19, 2020 |
| Andrew R | 155 Rx | | | Vince | 115 Rx | | | Wayne | 95 Rx | | | Bill | 125 Rx | | | Keith C | 85 Rx | | | Wesly | 195 Rx | | | Katheryn | 90 Rx | | | Bj | 135 Rx | | | Kirklin | 85 Rx | | | Derek N | 115 Rx | | | Todd N | 195 Rx | |
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METCON 8-19-20
(Time, Rx+, Rx2, Rx3)
21-18-15-12-9-6-3:
Pushball
Sumo Deadlift High Pull
Goal: Sub 10, CAP at 15 minutes.
Tip: You should be able to large sets with the weight you choose today!
Brown Rx+: 95#/65#, 20#/10'-14#/9'
Purple Rx: 75#/55#, 20#/10'-14#/9'
Blue Rx2: 75#/55#, 14#/10-10#/8'
Orange Rx3: 65#/45#, 10#/8-6#/8'
Yellow MODWOD: Sub Kettlebell SDHP, 10#/8'-6#/8'
| 1st | 7:45 Rx | Kirklin Wed, Aug 19, 2020 | | 2nd | 8:29 Rx | Rachel T Wed, Aug 19, 2020 | | 3rd | 9:43 Rx | Carolyn Wed, Aug 19, 2020 | | 1st | 5:44 Rx+ | Wesly Wed, Aug 19, 2020 | | 2nd | 7:05 Rx+ | Steve M Wed, Aug 19, 2020 | | 3rd | 8:27 Rx+ | Andrew R Wed, Aug 19, 2020 |
| Steve M | 7:05 Rx+ | | | Andrew R | 8:27 Rx+ | | | Vince | 8:23 Rx | Did round 15 twice by mistake. Finsihed all other rounds as well | | Wayne | 11:49 Rx3 | | | Bill | 8:54 Rx+ | | | Ian | 8:55 Rx+ | ;) | | Carolyn | 9:43 Rx | | | Keith C | 10;21 Rx2 | | | Rachel T | 8:29 Rx | | | Wesly | 5:44 Rx+ | | | Katheryn | 9:48 Rx | | | Bj | 9:30 Rx | | | Kirklin | 7:45 Rx | | | Derek N | 7:48 Rx | |
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