WOD Log

Wed, May 27 2020

Welcome: Raven & Kelly & Sean M & Erica M & Brandee & Sean T & Carmen & Marissa & Kaley & Devin & Baron & Mark & Adam & Jonathan & Scott & Dan H & Mandy & Becky & Todd & Tyler P & Craig

Most Recent Benchmark:
Back Squat Max on Apr 25, 2024 (627 days ago)

Arthur

(Reps, Adv, Sca, Fdn)
Warm up:
10 PVC rollovers
Golf swings
5 OHS/good morning
Leg swings
20 jumping jacks
10 half burpees
5 pause squats
5 regular squats
5 jump squats
:30 sec sumo squat hold
Mountain climber stretch

Skill: EMOM X 8
Alternate between Back squats and hollow body hold.
Minute 1: 7-10 BSQ @ 40-50% 1RM
Minute 2: :20 sec. hollow body hold
***BSQ will be from the ground. Choose a weight you can clean and safely press to your back.

WOD:
21-15-9
DL
Push ups
400m run each round
AMRAP 12 minutes

RX+ 1 1/2 BW and deficit HSPU
RX: BW DL and HSPU
RX 2: 3/4 BW DL and regular push ups
RX 3: 1/2 BW DL and knee push ups

Sub for 400m run= 200m walk

100%

1^st	127 Rx	Kaley Wed, May 27, 2020
2^nd	100 Rx	Heather H Wed, May 27, 2020
3^rd	78 Rx	Lindsay Wed, May 27, 2020 Cheyenne Wed, May 27, 2020
1^st	80 Adv	Jonathan Wed, May 27, 2020
2^nd	49 Adv	Tyler P Wed, May 27, 2020
3^rd	103 Rx	Scott Wed, May 27, 2020

Jonathan	80 Adv	DL 315
Tyler P	49 Adv	DL 315# Skill was 185# BSQ
Kaley	127 Rx
Evan	104 Rx
Scott	103 Rx
Heather H	100 Rx	BSQ 90. DL 130
Devin	100 Rx
Korbin	100 Rx
Racheal	96 Rx	170# DL; skill 125# BS
Cheyenne	78 Rx
Lindsay	78 Rx	DL 145
Dan H	78 Rx
Craig	74 Rx	Deficit HSPU
Brandee	107 Sca	BW DL
Baron	102 Sca
Kelly	100 Sca	DL 115
Gary	100 Sca	BW DL
Jeffrey	100 Sca	BW DL reg PU
Carmen	90 Sca	BW and only 9 hspu, the east regular pu
Matt M	80 Sca	I did rx dl 205
Erica M	78 Sca	BW DL
Mandy	100 Fdn