WOD Blog
 | Wed, Nov 18 2020 |  |
 | Happy Birthday: Alisha G |
| WARM UP 11-18-20 | WEIGHTLIFTING 11-18-20 | METCON 11-18-20 |
WARM UP 11-18-20
(Check In)
WARM UP
Jump Rope-1 min
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2 Rounds:
Dumbbell Overhead Hold-30 secs R
Dumbbell Strict Press-5 reps R
Dumbbell High Pull-5 reps L
Dumbbell Overhead Hold-30 secs L
Dumbbell Strict Press-5 reps L
Dumbbell High Pull-5 reps L
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Scap Push Up-10 reps
Tempo Push Up-5 reps (pause halfway and above ground)
Swimmers-10 reps
Downward Dog Foot Tap-20 reps
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Explain weightlifting and set up barbells!
COOLDOWN
Reverse Shoulders-1 min
Downward Dog-1 min
Lateral Opener-1 min R/L
Calf Smash-1 min R/L
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WEIGHTLIFTING 11-18-20
(Weight)
WEEK 3
A1. Bench Press-10-8-6
A2. Bent Over Row-10-8-6
REST 2 minutes
Start bench press around 75% of 1RM. Use two barbells. Try to go heavier on all sets than last week!
| 1st | 105•115•120/65•75•85 Rx | Laura E Wed, Nov 18, 2020 | | 2nd | 100 Rx | Saori Wed, Nov 18, 2020 | | 1st | 275 Rx | Todd N Wed, Nov 18, 2020 | | 2nd | 255 Rx | Diogo S Wed, Nov 18, 2020 | | 3rd | 245 Rx | Marcus C Wed, Nov 18, 2020 |
| Andrew R | 155, 110 Rx | | | Vince | 145 Rx | | | Bill | 205 Rx | 185;190;205 | | Laura E | 105•115•120/65•75•85 Rx | | | Derek N | 165 Rx | 145,155,165 | | Eric M | B 205, R 185 Rx | | | Diogo S | 255 Rx | | | Dale F | 170 Rx | 165, 175, 170 | | Saori | 100 Rx | 100x6 | | Marcus C | 245 Rx | Stopped at 5 reps | | Todd N | 275 Rx | 225x10/250x8/275x6 |
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METCON 11-18-20
(Reps, Rx+, Rx2, Rx3)
10 min AMRAP:
Double Under-30 reps
DB STO-12 reps (6 R/L)
Goal: 294+ Reps (7+ Rounds)
Tip: You should go heavier than normal on the dumbbell weight today!
Brown Rx+: 80#/60#
Purple Rx: 70#/50#
Blue Rx2: 50#/35#, sub 45 singles
Orange Rx3: 35#/20-25#, sub 30 singles
Yellow MODWOD: 20#/12#, sub plate taps or 15 singles
| 1st | 444 Rx2 | Laura E Wed, Nov 18, 2020 | | 2nd | 242 Rx2 | Saori Wed, Nov 18, 2020 | | 3rd | 324 Rx3 | Tracie Wed, Nov 18, 2020 | | 1st | 213 Rx+ | Eric M Wed, Nov 18, 2020 | | 2nd | 210 Rx+ | Diogo S Wed, Nov 18, 2020 | | 3rd | 324 Rx | Wesly Wed, Nov 18, 2020 |
| Andrew R | 4 + 31 Rx | | | Vince | 324 | 7.5 Rnds @ 40# and DU | | Bill | 330 Rx2 | for Rx2, I assume you count 30 reps for the 45 singles... | | Laura E | 444 Rx2 | 45singles, r.r. | | Derek N | 274 Rx | | | Eric M | 213 Rx+ | | | Diogo S | 210 Rx+ | | | Ian | 301 Rx2 | | | Dale F | 450 Rx3 | #40, 45 singles | | Wesly | 324 Rx | | | Saori | 242 Rx2 | 40#, du | | Tracie | 324 Rx3 | |
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