WODs
 | Thu, Dec 17 2015 |  |
| 151217 Summary | Sissy Sally | Bench Press Max | 151217 MetCon |
151217 Summary
(No Results Tracked)
:30 WarmUp
Calorie Row (1.5x your age)
Mobilize/Loosen up as needed prior to class start to do Sissy Sally (95/65) as a warmup
:40 1RM Bench Press
:05 151217 MetCon
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Sissy Sally
(Weight)
Backsquats at 30% 1RM or 95/65 whichever is greater
scale is 30% 1RM
Everytime the song says down, go down
Everytime the song says up, stand up
Planned: Thu,May12,2016 Thu,Dec17,2015 Wed,Apr15,2015 Mon,Oct13,2014 Fri,Jun20,2014
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Bench Press Max
(Weight,  Main)
Find Your 1 Rep Max Bench Press Weight
Planned: Tue,Apr1,2025 Thu,Jan16,2025 Tue,Jul16,2024 Tue,Jun12,2018 Fri,Feb19,2016 Thu,Dec17,2015 Thu,Jan29,2015 Mon,Jan20,2014 Fri,May17,2013
| Sarah | 135 Rx | PR | | Duane | 250 Rx | |
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151217 MetCon
(Time)
0:00
5 Rounds
5 Deadlifts (225/185)
10 BoxJumps
rest when done holding KB
(KB cannot rest, must be gripped and held) (53/35)
10:00
10 minute E2MOM
5 OHS (75% 1RM)
10 Burpees
then;
max DL Hold (225/185)
Score Max DL Hold - Comment Weight on OHS
| Duane | 5:29, 5 min KB Hold Rx | no OHS, out of time | | Sarah | 5:29 @155#, 5 minute KB Hold | no OHS, out of time (75% DL Max) |
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