WOD Blog
 | Wed, Nov 4 2020 |  |
| WARM UP 11-4-20 | WEIGHTLIFTING 11-4-20 | METCON 11-4-20 | Other Results |
WARM UP 11-4-20
(Check In)
WARM UP
30 secs ON/15 secs OFF x 2 sets
Snatch Grip Deadlift
Plank Shoulder Tap
Bent Over Row (clean grip)
Strict Press
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Scap Push Up-10 reps
Thumbs Up-10 reps
Breaststrokes-10 reps
Scorpion-10 alt reps
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Review bench press/row form. Go over WOD movements before metcon.
COOLDOWN
Overhead Stretch-1 min R/L x 2 sets
Seated Forward Fold-1 min x 2 sets
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WEIGHTLIFTING 11-4-20
(Weight)
20 minutes
A1. Bench Press-15-12-10
A2. Bent Over Row-15-12-10
REST 2 minutes
Use two different barbells and build up on both movements! Start light (around 50-60%) on bench press and build up. Keep row strict, prioritize form over load.
| 1st | 120 Rx | Rachel T Wed, Nov 4, 2020 | | 2nd | 115#/85 Rx | Laura E Wed, Nov 4, 2020 | | 3rd | 75 Rx | Saori Wed, Nov 4, 2020 | | 1st | 245 Rx | Todd N Wed, Nov 4, 2020 | | 2nd | 225 Rx | Diogo S Wed, Nov 4, 2020 | | 3rd | 205 Rx | Bj Wed, Nov 4, 2020
Ian Wed, Nov 4, 2020 |
| Vince | 135# / 165# Rx | | | Laura E | 115#/85 Rx | FP | | Ian | 205 Rx | | | Bill | 175 Rx | 175/165 | | Derek N | 155 Rx | | | Scott B | 160 Rx | | | Saori | 75 Rx | | | Todd N | 245 Rx | 185/225/245 | | eli r | 185 Rx | | | Bj | 205 Rx | | | Rachel T | 120 Rx | | | Dale F | 135 Rx | 105/135 | | Diogo S | 225 Rx | |
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METCON 11-4-20
(Time, Rx+, Rx2, Rx3)
FOR TIME:
30 Powersnatch
30 Push Ups
30 Pull Ups
30 Push Press
30 Powerclean
30 Burpee to Target
Goal: Sub 12, CAP at 16 minutes
Tip: These movements use a lot of similar muscle groups. Break sets early!
Brown Rx+: 95#/65#, Sub Ring Dip for Push Up, CTB for Pull Up, Bar Facing Burpee
Purple Rx: 95#/65#
Blue Rx2: 75#/55#, Sub Incline Push Up, Ring Row
Orange Rx3: 65#/45#, Sub Incline Push Up, Ring Row, Bodybuilder to Target
Yellow MODWOD: 25#/15# or sub DB's, Incline Push Up, Ring Row, Burpee to Box
| 1st | 16:00 DNF Rx | Rachel T Wed, Nov 4, 2020 | | 2nd | 16:00 DNF Rx2 | Saori Wed, Nov 4, 2020 | | 1st | 11:58 Rx | eli r Wed, Nov 4, 2020 | | 2nd | 12:40 Rx | Wesly Wed, Nov 4, 2020 | | 3rd | 13:26 Rx | Todd N Wed, Nov 4, 2020 |
| Vince | 13:23 | 75# PS, all else RX | | Ian | 13:28 Rx | | | Bill | 15.5999 Rx2 | | | Derek N | 15:59 Rx | | | Scott B | 16:00 DNF Rx2 | 4/30 burpee to target | | Saori | 16:00 DNF Rx2 | Incline push up/rx 10BP left | | Wesly | 12:40 Rx | | | Todd N | 13:26 Rx | | | eli r | 11:58 Rx | | | Bj | DNF Rx2 | 95# | | Rachel T | 16:00 DNF Rx | 3 reps into the B2T | | Dale F | 16:00 Rx2 | DNF. -10 B2T |
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