 | WODs |  |
Tue, Nov 30 2021 |
| AH-64 | Sunflower Complex | SUNFLOWER Total II |
AH-64
(Reps)
13min AMRAP
10 Toes to Bar
14 One-arm Dumbbell Push Jerk (55/35) (alternate each rep)
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| Dawn | 289 | Knee raises, 20# | | Jamie | 173 Rx | | | Russell H | 213 | KR | | Sherokee | 170 | Knee Raises | | Tim V | 150 Rx | | | Kristi | 276 | knee raises, 20# | | Morgan | 165 | lying T2B,20# | | Ian | 126 Rx | | | Lexi | did work | scaled | | Jayden | 181 | knee raises, 20# | | Clayton S | 171 Rx | | | Cody W | 120 Rx | | | Marc | 146 Rx | | | Sherie | 141 Rx | | | Lezlee | 136 Rx | | | Stephine | 98 Rx | | | Jeremy D | 178 Rx | | | Brenda K | 82 Rx | |
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Sunflower Complex
(Reps, Rx+, Rx2)
EMOM (10 Min)
Complex Consisting of:
1 Power Clean
1 Front Squat
1 Front Rack Push Press
1 Back Squat
1 Back Rack Push Press
RX+ = 135/95
RX = 115/75
RX2 = 105/70
*All movements at same weight, without dropping the bar during round, rounds cannot be skipped
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Planned: Thu,Dec9,2021 Tue,Nov30,2021 Tue,Sep21,2021 Thu,Apr1,2021 Mon,Aug31,2020 Mon,Jul15,2019
| Rachel P | 50 Rx | | | Jamie | 50 Rx | | | Tim V | 50 Rx | | | Kristi | 50 Rx2 | | | Ian | 50 Rx+ | | | Lexi | 50 Rx+ | | | Jayden | 50 | 55# | | Clayton S | 50 Rx+ | | | Cody W | 50 Rx2 | | | Marc | 50 Rx+ | | | Sherie | 50 Rx | #85 | | Lezlee | 50 Rx | | | Stephine | 50 Rx | | | Jeremy D | 50 Rx2 | | | Brenda K | 50 | 63# |
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SUNFLOWER Total II
(Weight)
Find your 1RM of the day:
Clean
Bench press
Overhead squat
*This should wear you out - you shouldn't feel like you have anything left in the tank after this.
Post the total weight for all three lifts. Post the individual max weights for the lifts in the ''Why not Rx'' section and optionally post the individual weights separately for individual lifts.
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| Russell H | 765 Rx | 295 bench, 245 clean, 225 OHS | | Christopher | 740 Rx | 265 Clean, 300 Bench, 175 OHS |
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