WOD Blog
 | Wed, Nov 25 2020 |  |
| WARM UP 11-25-20 | WEIGHTLIFTING 11-25-20 | METCON 11-25-20 | Other Results |
WARM UP 11-25-20
(Check In)
WARM UP
30 secs ON/15 secs OFF x 2 sets
Russian Swing
Plank KB Taps
Barbell Bent Over Row
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Scap Push Up-10 reps
Push Up w/ Slow Eccentric-5 reps
Scorpion-10 alt reps
Thumbs Up-10 reps
Breaststrokes-10 reps
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Set up benches and explain weightlifting!
COOLODWN
Overhead Stretch-1 min R/L x 2 sets
Lateral Band Opener-1 min R/L x 2 sets
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WEIGHTLIFTING 11-25-20
(Weight)
WEEK 4
A1. Bench Press: 8-6-4
A2. Bent Over Row-12-10-8
Start bench press around 80% of 1RM and build up to a heavy but technically sound set of 4. Try to use the same or more weight this week on the bent over row as last week.
| 1st | 100 Rx | Saori Wed, Nov 25, 2020 | | 2nd | FP 95•105•125 / R 65•75•85 Rx | Laura E Wed, Nov 25, 2020 | | 1st | 295 Rx | Todd N Wed, Nov 25, 2020 | | 2nd | 265 Rx | Diogo S Wed, Nov 25, 2020 | | 3rd | 245 Rx | Ian Wed, Nov 25, 2020 |
| Scott B | 195 Rx | Bench only | | Laura E | FP 95•105•125 / R 65•75•85 Rx | | | Saori | 100 Rx | 100x4 | | Dale F | 165,185,185 / 145,175,195 Rx | PR bench 205 x2 / PR row 195 x8 | | Ian | 245 Rx | | | Shane | 185 Rx | | | Diogo S | 265 Rx | | | Todd N | 295 Rx | 8 - 235#/6 - 265#/4 - 295# |
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METCON 11-25-20
(Time, Rx+, Rx2, Rx3)
Every 3 minutes x 5 sets:
KB Swing (American)-24 reps
Lateral Burpee Over KB-12 reps
REST w/ time remaining
Goal: 8:00 or less for all sets added together.
Tip: Kettlebell swings should be performed mostly unbroken and burpees should be attacked with a fast pace. We are aiming for at least one minute rest.
Brown Rx+: Sub 30 swings and 15 burpees, 53#/35#
Purple Rx: 53#/35#
Blue Rx2: 35#/26#
Orange Rx3: 26#/20#, sub bodybuilder
Yellow MODWOD: 20#/15# Russian Swing, burpee to box
| 1st | 7:47 Rx | Saori Wed, Nov 25, 2020 | | 2nd | 7:20 Rx2 | Katheryn Wed, Nov 25, 2020 | | 3rd | 9:57 Rx2 | Tracie Wed, Nov 25, 2020 | | 1st | 6:58 Rx | Nate D Wed, Nov 25, 2020 | | 2nd | 7:05 Rx | Wesly Wed, Nov 25, 2020 | | 3rd | 8:07 Rx | Shane Wed, Nov 25, 2020 |
| Laura E | Did it | Russian kb | | Saori | 7:47 Rx | | | Tracie | 9:57 Rx2 | | | Shane | 8:07 Rx | | | Katheryn | 7:20 Rx2 | Masked | | Nate D | 6:58 Rx | | | Wesly | 7:05 Rx | | | Dale F | 11:00 Rx2 | Mod 44#kb |
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