Jen
Weightlifting Friday!!
Push Press
10 – 8 – 6 – 4 – 2
then…
Sunset Bain
AMRAP 12
Up Ladder
2/2/2, 4/4/4, 6/6/6, 8/8/8…
Push Press (115/80#)
Chest to Bar
Box Jump Over (24/20″)
Post loads and rounds + reps to comments.
WOD Guidance
Descending rep scheme on todays Weightlifting Friday.
Start low and add weight every set.
On the triplet use a weight you can do big sets on the push press.
Pick a challenging pull-up modification for the chest to bars.
Box Brief
Saturday, January 5th @ 7am-10am – Free Nutrition Consultations w/ Coach Kathleen
Sign up sheet at front desk!
Saturday, February 9th @ 6:00pm – Gronk Nation Team Rowathon
Click HERE for more details.
12 + 17 Rx
95 – 185
Push press 50-60-65-70-70
Sunset Bain
12+5
55#
Black band pull-ups
20” box step-ups
12+8
65#
Pull ups
155#
12+24
95#
12+7, 75#, skinny black banded PU, plate jumps (maybe 17 inches)
65#-110# on PP with Lianne / Pretty sure 110 is a PR for PP
WLF
Push press
65-75-85-95-105#
Sunset Rain
12+30 Rx
10x 100#
Sunset Bain
10+32 rx
Probably the least amount of failed CTB ever!
Push press: 65-135#
Sunset Bain
16+21 Rx
75-155
14+24 Rx
Random WOD at work this afternoon…
5 Rounds of:
4 minute AMRAP
500 m Row
50 DUs
50 Air Squats
Rest 4:00
Sunset Bain
14+22
85-145 #
12+16 (strict PU, 80#)
135 to 200
18 rx
55-100
6+13
Mod
1/2 Strict pull-ups
65#