WOD Blog
 | Wed, Nov 11 2020 |  |
| WEIGHTLIFTING 11-11-20 | WARM UP 11-11-20 | METCON 11-11-20 |
WEIGHTLIFTING 11-11-20
(Weight)
20-25 minutes
WEEK 2
A1. Bench Press-12-10-8
A2. Bent Over Row-12-10-8
REST 2 minutes
Use two barbells. Start around 60-70% of best bench press for bench. Goal is to build up heavier on all sets than last week. Record your heaviest bench press as your score, note in the comments what you hit for bent over row. Make sure to prioritize form over load on the row.
| 1st | 105 Rx | Kirklin Wed, Nov 11, 2020 | | 2nd | 95 Rx | Paige E Wed, Nov 11, 2020 | | 3rd | Bench press #65 bent over row #85 Rx | Rebecca D Wed, Nov 11, 2020 | | 1st | 260 Rx | Todd N Wed, Nov 11, 2020 | | 2nd | 245 Rx | Diogo S Wed, Nov 11, 2020 | | 3rd | 225 Rx | Bj Wed, Nov 11, 2020
Marcus C Wed, Nov 11, 2020
Ian Wed, Nov 11, 2020 |
| Paige E | 95 Rx | 95 | | Vince | 145 Rx | | | Wayne | 95 Rx | | | Rebecca D | Bench press #65 bent over row #85 Rx | Needed assistance last 4 reps of bp. Last 8 reps of bor was #85 | | Derek N | 155 Rx | 115,135,155 | | Ian | 225 Rx | | | David S | 135 Rx | | | Marcus C | 225 Rx | Failed on rep 7, bent over row was light @ 115 | | Bill | 185 Rx | 165; 175; 185 | | Dale F | 185 Bench, 125 Row Rx | 135#-12reps, 165#-10rep, 185#-3(dnf-8)rep | | Scott B | 155 Rx | | | Todd N | 260 Rx | 260 - 8 / 235 - 10 / 205 - 12 | | Bj | 225 Rx | | | Kirklin | 105 Rx | | | eli r | I95 Rx | | | Diogo S | 245 Rx | |
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WARM UP 11-11-20
(Check In)
WARM UP
20 secs ON/10 secs OFF:
Plate Tap
Plate Row
Plate Rotation R
Plate Rotation L
Horizontal Plate Press
Plate Tricep Extension
Overhead Plate Press
Plate Bus Driver
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Scap Push Up-10 reps
Push up w/ slow Eccentric-5 reps
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Standing Rig Pec Stretch-30 secs R/L
Scap Pull-10 reps
Pull Up w/ Slow Eccentric-3 reps
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Review Bench Press and barbell row
COOLDOWN
Lateral Band Opener-1 min R/L
Banded Bully-1 min R/L
Overhead Stretch-1 min R/L
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METCON 11-11-20
(Time, Rx+, Rx2, Rx3)
FOR TIME:
50 Burpee Pull Ups
Goal: Sub 7, CAP at 11 minutes.
Brown Rx+: Sub Burpee CTB Pull Up
Purple Rx: As written
Blue Rx2: Sub Burpee Jumping Pull Up
Orange Rx3: Sub 40 burpee jumping pull up
Yellow MODWOD: Sub 30 burpee to box, 30 ring row
| 1st | 6:57 Rx | Kirklin Wed, Nov 11, 2020 | | 2nd | 4:45 Rx2 | Marnae Wed, Nov 11, 2020 | | 3rd | 5:45 Rx2 | Rebecca D Wed, Nov 11, 2020 | | 1st | 6:31 Rx+ | Ian Wed, Nov 11, 2020 | | 2nd | 6:45 Rx+ | Derek N Wed, Nov 11, 2020 | | 3rd | 6:57 Rx+ | Todd N Wed, Nov 11, 2020 |
| Paige E | 6:49 Rx3 | | | Vince | 4:41 Rx | | | Rebecca D | 5:45 Rx2 | Jumping pull ups | | Wayne | 9:40 Rx3 | | | Marnae | 4:45 Rx2 | | | Derek N | 6:45 Rx+ | | | Ian | 6:31 Rx+ | | | Marcus C | 7:14 Rx | | | Dale F | 7:30 Rx2 | | | Scott B | 8:22 Rx2 | | | Todd N | 6:57 Rx+ | | | Bj | 6:36 Rx2 | | | Kirklin | 6:57 Rx | | | eli r | 5:03 Rx | |
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