WOD Blog

Wed, Aug 23 2017

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FRAN 9/20/19 on Sep 27, 2019 (16 days ago)
Weightlifting: WEIGHTLIFTING 8/23/17-2/12/18Metcon: METCON 8/23/17.Metcon: (optional) GUN SHOWWarm Up: WARM UP 8/23/17

WEIGHTLIFTING 8/23/17-2/12/18


Weightlifting: Weight
Week 1 of 4

'PRESS COMPLEX'

Shoulder Press-1 rep
Push Press-1 rep
Push Jerk-1 rep
Split Jerk-1 rep

Work up to heaviest set possible within 6 sets. Performing all 4 movements before dropping and adding more weight. Can be taken from the rack, blocks or ground. If you finish early optional drop MR drop set at 70% of heaviest complex. Goal of 3x through

TodayAll Time

Nick145 Rx
Cherise99.4 Rx
Katheryn80 Rx
Vince90 Rx
Ryan P140 Rx
Corin100 Rx
Andrew R125 Rx
Keith60# Dumbell Rows Rx
Saori90 Rx drop set 3 times @65
Sterling125 Rx
Rachel T87 Rx

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