WOD Blog
 | Wed, Dec 20 2023 |  |
| WARM UP 12-20-23 | METCON 12-20-23 | WEIGHTLIFTING 12-20-23 | Other Results |
WARM UP 12-20-23 (Check In) Bring Sally Up-Air Squats ---- Fire Hydrant-10 reps R/L Donkey Kick-10 reps R/L Bird Dog-10 reps 90-90 Hip Rotation-10 reps Dead Bug-10 reps Spiderman to Hammy-30 secs R/L Praying Pose-30 secs Downward Dog-30 secs ---- COOLDOWN 2x: Couch Stretch-1 min R/L Wall Pigeon-1 min R/L Seated Straddle-1 min
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METCON 12-20-23 (Reps, Rx2, Rx3) 1 min ON/1 min OFF x 6 sets: 10 Jump Lunge 20 m Sled Push AMRAP Jump Lunges Score=AMRAP jump lunges Rx: 135/90 Rx2: 90/70 Rx3: Sub Regular Lunges, 90/70 MODWOD 1: Sub 8 Reverse Lunges, 10 m Push 90/70 MODWOD 2: Sub 6 Plate Step Ups, 10 m Push, 70/50
| 1st | 104 Rx | Leslie Wed, Dec 20, 2023 | | 2nd | 77 Rx | Sofia Wed, Dec 20, 2023 | | 3rd | 29 Rx2 | Angie Wed, Dec 20, 2023 | | 1st | 109 Rx | Colby Wed, Dec 20, 2023 | | 2nd | 103 Rx | Hayden P Wed, Dec 20, 2023 | | 3rd | 83 Rx | Shane Wed, Dec 20, 2023 |
| Hayden P | 103 Rx | | | Angie | 29 Rx2 | | | Zach T | 80 Rx | | | Derek N | 75 Rx | | | Leslie | 104 Rx | | | Sofia | 77 Rx | | | Colby | 109 Rx | | | Keith C | 60 Rx3 | | | Shane | 83 Rx | |
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WEIGHTLIFTING 12-20-23 (Weight) 20 Minutes Back Squat-Find a 10RM Optional Warm Up rep scheme: Bar-10 reps 30-40%-5 reps 50%-5 reps 60%-3 reps 70%-1 rep 80%-1 rep 85%-1 rep 75% range-10RM attempt REST 3+ minutes Second attempt as needed
| 1st | 175 Rx | Leslie Wed, Dec 20, 2023 | | 2nd | 95 Rx | Sofia Wed, Dec 20, 2023 | | 1st | 365 Rx | Nicholas Wed, Dec 20, 2023 | | 2nd | 330 Rx | Colby Wed, Dec 20, 2023 | | 3rd | 285 Rx | Shane Wed, Dec 20, 2023 |
| Hayden P | 205 Rx | | | Paul K | 155 Rx | | | Zach T | 175 Rx | | | Leslie | 175 Rx | | | Sofia | 95 Rx | | | Colby | 330 Rx | | | Keith C | 155 Rx | | | Shane | 285 Rx | | | Nicholas | 365 Rx | |
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