	WOD Blog
Wed, Feb 19

Most Recent Benchmark:
GRACE 2-10-20 on Feb 10, 2020 (9 days ago)

Metcon: METCON 2-19-20

Weightlifting: WEIGHTLIFTING 2-19-20

Warm Up: WARM UP 2-19-20

METCON 2-19-20

Metcon: Reps-Rx3+
EMOM to AMRAP:

5 Min EMOM:

5 Back Squats+5 Box Jumps
(athlete chooses weight)

REST 1 minute

THEN

7 min AMRAP:

7 Back Squats
7 Box Jumps

For the EMOM athletes can choose their load. They should choose a heavyish weight, but a weight they can perform for 5 consecutive reps with minimal breaks between sets.

Score=Your back squat load+reps on AMRAP. Example: Janelle uses 300# for back squat and performs 98 reps on AMRAP her score is 398.

Goal/Tip: Lift a heavy sustainable load on EMOM, aim for smooth transitions on AMRAP.

Purple Rx: 24''/20'' for EMOM, 165#/115#, 30''/24'' for AMRAP

Blue Rx2: 20''/16'' for EMOM, 135#/95#, 24''/20'' for AMRAP

Orange Rx3: Step Ups 20''/16'' OR Plate Jumps for EMOM, 95#/65# and Step Ups for AMRAP

Yellow MODWOD: Plate Step Ups and Back Squat to Box, 35#/25# for AMRAP

1^st	269	Janelle Today!
2^nd	134 2	Cherise Today!
3^rd	139 3	DeeAnn Today!
1^st	310	Shane Today!
2^nd	301	Luis M Today!
3^rd	295	Steve M Today!

Steve M	295 Rx
Janelle	269 Rx	EMOM-185# AMRAP-accidentally did 135# 6rds
Vince	227 Rx2	24' box for both rounds
Shane	310 Rx
Jonny	191 Rx2	135 weight
Derek N	228 Rx2	165+63, box 24 and 30
Eric M	279 Rx
Steve J	293 Rx2	5 x 230lb squats + 63 reps w/ (box step-ups)
DeeAnn	139 Rx3
Luis M	301 Rx
Cherise	134 Rx2	75+59
Katheryn	8:30am...3 2 1 GO!
Wendy D	8:30am...3 2 1 GO!

WOD Blog

Wed, Feb 19

METCON 2-19-20

WEIGHTLIFTING 2-19-20

WARM UP 2-19-20