WODs
 | Wed, Jun 21 2017 |  |
| Group WarmUp 22 | 20170621 MetCon | Deadlift EMOM Series |
Group WarmUp 22
(Check In)
3 Rounds
100 Singles
10 Shoulder Tap Planks
10 Spider-Man and Reach
10 Squat Jumps
10 Hip Escapes
10 Good Mornings
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20170621 MetCon
(Time)
3 Rounds for max reps of:
1 minute Row for Calories
1 minute of Burpees
1 minute of Double Unders
1 minute Rest
Record scores for all 9 sets
| Sarah | 71, 69, 80 Rx | used bike but it was comparable to my row calories | | Duane | 195 Rx | |
|
Deadlift EMOM Series
(Weight)
For 5 minutes, every minute on the minute,
complete 5 Snatch Grip Deadlifts @>= 40% 1RM
Rest 2 minutes, then;
For 6 minutes, every minute on the minute,
complete 5 Sumo Deadlifts @>= 55% 1RM
Rest 2 minutes, then;
For 7 minutes, every minute on the minute, complete 5 Deadlifts @ >=65% 1RM
| Sarah | 125 SG, 155 SDL, 175x3, 185x2, 195X1, 205x1 DL Rx | | | Duane | 165x3,175,185-225x4,235,245 - 345x3, 315x4 Rx | |
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