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Friday 1.4.19

by | Jan 3, 2019 | WOD | 15 comments

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.

15 Comments

  1. Brooks
    Brooks on January 4, 2019 at 6:39 am

    12 + 17 Rx

    Reply
    • Brooks
      Brooks on January 4, 2019 at 9:14 am

      95 – 185

      Reply
  2. Carie
    Carie on January 4, 2019 at 7:15 am

    Push press 50-60-65-70-70

    Sunset Bain
    12+5
    55#
    Black band pull-ups
    20” box step-ups

    Reply
  3. Sara J
    Sara J on January 4, 2019 at 7:37 am

    12+8
    65#
    Pull ups

    Reply
  4. Brian Knopf
    Brian Knopf on January 4, 2019 at 8:08 am

    155#

    12+24
    95#

    Reply
  5. Nadia A.
    Nadia A. on January 4, 2019 at 10:54 am

    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

    Reply
  6. Daphna
    Daphna on January 4, 2019 at 11:37 am

    WLF

    Push press
    65-75-85-95-105#

    Sunset Rain
    12+30 Rx

    Reply
  7. Liza
    Liza on January 4, 2019 at 12:29 pm

    10x 100#

    Sunset Bain
    10+32 rx

    Probably the least amount of failed CTB ever!

    Reply
  8. Charlene
    Charlene on January 4, 2019 at 1:54 pm

    Push press: 65-135#

    Sunset Bain
    16+21 Rx

    Reply
  9. Zackary Dresens
    Zackary Dresens on January 4, 2019 at 2:53 pm

    75-155

    14+24 Rx

    Reply
  10. Mark A.
    Mark A. on January 4, 2019 at 4:36 pm

    Random WOD at work this afternoon…

    5 Rounds of:

    4 minute AMRAP
    500 m Row
    50 DUs
    50 Air Squats

    Rest 4:00

    Reply
  11. Marc
    Marc on January 4, 2019 at 4:40 pm

    Sunset Bain

    14+22

    Reply
  12. Kelsee
    Kelsee on January 4, 2019 at 7:48 pm

    85-145 #

    12+16 (strict PU, 80#)

    Reply
  13. Brian
    Brian on January 5, 2019 at 8:21 am

    135 to 200
    18 rx

    Reply
  14. Anne Yazdani
    Anne Yazdani on January 8, 2019 at 10:55 am

    55-100

    6+13
    Mod
    1/2 Strict pull-ups
    65#

    Reply

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