WOD Blog
 | Wed, Sep 23 2020 |  |
 | Happy Birthday: Vince |
| WARM UP 9-23-20 | WEIGHTLIFTING 9-23-20 | METCON 9-23-20 |
WARM UP 9-23-20
(Check In)
WARM UP
2 min AMRAP: Step Ups
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Hip Rotation-20 reps R/L
Flutter Kicks-50 reps
Glute Bridges-20 reps
Alt Scorpion-10 reps
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Post Up Lat Stretch-30 secs
Clean Grip Deadlift-5 reps
Clean Grip High Pull-5 reps
Powerclean-5 reps
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Begin Weightlifting
COOLDOWN
Modified Hurdlers Stretch-1 min R/L x 2 sets
Calf Stretch on Rig-1 min R/L x 2 sets
Seated Forward Fold-1 min x 2 sets
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WEIGHTLIFTING 9-23-20
(Weight)
20 Minute timer
Work up to a heavy 3RM Powerclean (reset each rep). Then perform a MR drop set of touch n go reps at 70-80%. Goal is to beat what you did last week by at least 2#.
| 1st | 180 Rx | Emily M Wed, Sep 23, 2020 | | 2nd | 150 Rx | Rachel T Wed, Sep 23, 2020 | | 3rd | 145 Rx | Kirklin Wed, Sep 23, 2020 | | 1st | 260 Rx | Wesly Wed, Sep 23, 2020 | | 2nd | 220 Rx | Steve M Wed, Sep 23, 2020 | | 3rd | 205 Rx | Bj Wed, Sep 23, 2020 |
| Wayne | 135 Rx | | | Vince | 145 Rx | | | Scott B | 185 Rx | | | Steve M | 220 Rx | | | Saori | 125 Rx | | | Cherise | 120 Rx | | | Bill | 185 Rx | | | Dale F | 155 Rx | | | Emily M | 180 Rx | | | Wesly | 260 Rx | | | Keith C | 125 Rx | | | Kirklin | 145 Rx | | | Rachel T | 150 Rx | | | Derek N | 195 Rx | | | Bj | 205 Rx | |
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METCON 9-23-20
(Reps, Rx+, Rx2, Rx3)
12 min EMOM:
1. Box Jump-12 reps
2. Deadlift AMRAP*
*Increase load each set. SCORE is total deadlifts ONLY. Box Jumps do not count towards score.
Goal: Work up to a heavy weight on deadlift! Go in between levels if needed.
Brown Rx+: 24''/20''
165#/115#
185#/135#
225#/155#
245#/175#
275#/185#
315#/225#
Purple Rx: 24''/20''
135#/95#
165#/115#
185#/135#
225#/155#
245#/175#
275#/185#
Blue Rx2: 20''/16''
115#/75#
135#/95#
165#/115#
185#/135#
205#/145#
225#/155#
Orange Rx3: Step Ups Allowed
75#/55#
95#/65#
115#/75#
135#/95#
155#/105#
165#/115#
Yellow MODWOD:
45#/35#
65#/45#
75#/55#
95#/65# for the rest of rounds! Or pick a weight with your coach to use for all rounds.
| 1st | 50 Rx+ | Emily M Wed, Sep 23, 2020 | | 2nd | 82 Rx | Rachel T Wed, Sep 23, 2020 | | 3rd | 77 Rx | Saori Wed, Sep 23, 2020 | | 1st | 78 Rx+ | Wesly Wed, Sep 23, 2020 | | 2nd | 99 Rx | Vince Wed, Sep 23, 2020 | | 3rd | 94 Rx | Steve M Wed, Sep 23, 2020 |
| Wayne | 38 Rx3 | | | Vince | 99 Rx | | | Steve M | 94 Rx | | | Saori | 77 Rx | | | Bill | 67 Rx | | | Dale F | 45 Rx3 | 20' box jumps | | Emily M | 50 Rx+ | | | Wesly | 78 Rx+ | | | Keith C | 55 Rx2 | | | Kirklin | 54 Rx | 195 lb for the last round cause I can’t read I guess | | Rachel T | 82 Rx | | | Derek N | 56 Rx | | | Bj | 36 Rx3 | 3rd box jumps, 3rd step ups 24” rx+ weight | | Katheryn | 43 Rx2 | dumb deadlifts...bah |
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