WODs
 | Tue, Jul 12 2022 |  |
| 20220712 CFSpokane Inspired WOD | Press 3-2-1 (Strict or Push) | Walk-Hike (for distance) |
20220712 CFSpokane Inspired WOD
(Time)
Metcon (Time)
Partner WOD
3 Rounds For Time:
1k Row split M-F-M-F (300-200-300-200)
10 rounds (alt w/ partner)
6 DB Bench (50/30)
3 T2B
2 Deadlift (225, 155#)
| Duane | 29:21 Rx | DB Bench - Rd1-6 Bench Rd2-8 DB Bench Rd3-10 DdB Bench | | Sarah | 29:21 Rx | |
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Press 3-2-1 (Strict or Push)
(Weight)
Strict Press, Push Press, Push Jerk
work to a Heavy
3 reps increase in weight to as heavy as possible SP
2 reps increase in weight to as heavy as possible PP
1 rep increase in weight to as heavy as possible PJ
Planned: Mon,Sep15,2025 Tue,Sep9,2025 Mon,Aug25,2025 Mon,Jun30,2025 Wed,Jun18,2025 Mon,May12,2025 Wed,Apr23,2025 Wed,Mar26,2025 Fri,Mar21,2025 Sat,Mar15,2025 Thu,Mar13,2025 Wed,Feb26,2025
| Duane | 215-Split Jerk Rx | SP+PP+PJ-(65-75-85-95-105-125-135-145-155;PP+PJ-(165-175-185-195-205);SJ-(135-155-175-185-195-205) | | Sarah | 140-Split Jerk Rx | SP-(55-60-65-70-75-80-85-90);PP-(95-100-105-110-115-120);SJ-125-130-135-140) |
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Walk-Hike (for distance)
(Distance, Rx+)
Walk / Hike for distance
Planned: Wed,Jul22,2026 Tue,Jul21,2026 Mon,Jul20,2026 Sun,Jul19,2026 Sat,Jul18,2026 Fri,Jul17,2026 Tue,Jul14,2026 Mon,Jul13,2026 Sat,Jul11,2026 Sat,Jul4,2026 Tue,Jun2,2026 Mon,Jun1,2026
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