DAILY WOD
 | Thu, Sep 6 2018 |  |
 | Welcome: Pam & Kori & Emily Br & Diane & Susan |
| 9/6/2018 - Open Gym | 9/6/2018 - Bench Press | Dip Challenge 2 |
9/6/2018 - Open Gym (Check In) Not For Time: 200 total feet sled push 40 total med ball crunch 40 4 count mountain climbers 40 v-ups 40 duck steps (w/bar if possible) 40 hollow rocks 40 supermans
| Emily Br | Yes | | | Greg U | Yes | | | Matt Br | Yes | | | Elizabeth | Yes | | | Ian A | Yes | | | Amberly | Yes | | | Thomas C | Yes | | | Hank | Yes | | | Lindsey H | Yes | | | Brittany G | Yes | | | Ian N | Yes | | | Mari | Yes | | | Alex A | Yes | |
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9/6/2018 - Bench Press (Weight) Warm up with 5@ .50 4@.60 3@.70 Then... 5x1 from .75 -.95
| 1st | 105 Rx | Laura M Thu, Sep 6, 2018 | | 2nd | 90 Rx | Amberly Thu, Sep 6, 2018 | | 3rd | 80 Rx | Elizabeth Thu, Sep 6, 2018 | | 1st | 145 Rx | Matt Br Thu, Sep 6, 2018 Greg U Thu, Sep 6, 2018 | | 2nd | 115 Rx | Ian A Thu, Sep 6, 2018 |
| Greg U | 145 Rx | | | Matt Br | 145 Rx | | | Ian A | 115 Rx | | | Laura M | 105 Rx | 85, 95, 105, 110 fail | | Amberly | 90 Rx | | | Elizabeth | 80 Rx | | | Emily Br | 70 Rx | |
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Dip Challenge 2 (Check In) 4 sets 5 bench dips Is elevating your feet too difficult? Not to worry. Use any of the progressions below and gradually work your way up to it 1- Knees bent. Gradually get to the point where your legs are fully extended. Demo. 2-Straight legs dip with heels on the grond. Demo. 3-Straight leg dip with heels elevated. Demo. 4-Straight leg dip with heels elevated + weight on thighs. 3 sets 10 lying DB tricep extensions
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