WOD Blog
 | Wed, Nov 30 2022 |  |
 | Happy Birthday: Annalee & Alex D & Eric H |
| WARM UP 11-30-22 | METCON 11-30-22 | WEIGHTLIFTING 11-30-22 |
WARM UP 11-30-22 (Check In) Shuttle Run-2 minutes ---- 2x: 5 Clean Grip Deadlift 5 Hang Clean High Pull 10 Hip Rotation R/L 10 Glute Bridges ---- 30 second Plank 30 second Puppy Dog ---- 5 Hang Powerclean
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METCON 11-30-22 (Time, Rx+, Rx2, Rx3) 8 Rounds For Time: 5 Deadlift 10 m Sled Push 7/5 Calorie Assault Bike Goal: Sub 10, CAP 15. Rx+: 315/225, 135/90 Rx: 275/185, 135/90 Rx2: 225/155, 90/70 Rx3: 165/115, 90/70 MODWOD 1: 135/95, 70/50, 6 Rounds MODWOD 2 :115/75, 70/50, 6 Rounds
| 1st | 10:58 Rx | Annalee Wed, Nov 30, 2022 | | 2nd | 11:18 Rx2 | Marnae Wed, Nov 30, 2022 | | 1st | 10:26 Rx | Ethan C Wed, Nov 30, 2022 | | 2nd | 12:50 Rx | Colby Wed, Nov 30, 2022 | | 3rd | 12:00 Rx3 | Keith C Wed, Nov 30, 2022 |
| Annalee | 10:58 Rx | | | Marnae | 11:18 Rx2 | | | Keith C | 12:00 Rx3 | | | Colby | 12:50 Rx | | | Ethan C | 10:26 Rx | |
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WEIGHTLIFTING 11-30-22 (Weight) Block Clean or Hang Clean Heavy Double! Looking to add weight from last week.
| 1st | 150 Rx | Kirklin Wed, Nov 30, 2022 | | 2nd | 145 Rx | Annalee Wed, Nov 30, 2022 | | 3rd | 115 Rx | Marnae Wed, Nov 30, 2022 | | 1st | 225 Rx | Ethan C Wed, Nov 30, 2022 | | 2nd | 105 Rx | Keith C Wed, Nov 30, 2022 |
| Annalee | 145 Rx | 65, 95, 95, 125, 125, 135, 145, 145, 150-1 rep, 150-1 rep | | Marnae | 115 Rx | | | Kirklin | 150 Rx | | | Keith C | 105 Rx | | | Ethan C | 225 Rx | |
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