WODs
 | Fri, Nov 26 2021 |  |
| 20211126 Strength | Charleston 9 (with partner mod) |
20211126 Strength
(Weight)
Push Press:
- Establish a 2 RM for the day.
Then:
2 reps @ 90%
2 reps @ 85%
3 reps @ 80%
Bench Press:
- Establish a 3 RM for the day.
Then:
3 reps @ 90%
3 reps@ 85%
4 reps @ 80%
| Duane | 180-175-165 (45-65-85-105-125-145-155-165-185-205)x2 Rx | 215-205-195; (45-75-95-115-135-155-175-195-215-235)x3 | | Sarah | 120-115-110 (35-55-65-75-85-95-105-115)x2 Rx | 135-130-125; 35-55-65-75-85-95-105-115-125-135-145-150)x3 |
|
Charleston 9 (with partner mod)
(Time)
Charleston 9 (partner version)
9 Rounds for Time
9 Cleans (95/65 lb)
9 Burpees
9 Pull-Ups
9 Wall Ball Shots (20/14 lb, 10/9 ft)
9 AbMat Sit-Ups
9 Shoulder-to-Overheads (95/65 lb)
9 Box Jumps
9 Push-Ups
9 Air Squats
Leap frog style at 18 rounds for Partner version
| Duane | 32:05 Rx | UB butterfly PullUps, rebound box jumps | | Sarah | 32:05 Rx | 24” |
|
