WOD Log
 | Sat, Jan 30 2021 |  |
| AMMO | WEIGHT LIFTING CLASS 1 30 |
AMMO
(Reps, Adv, Sca, Fdn)
6 C2B
8 PSN
10 BOX JUMPS
ODD ROUNDS: 250M ROW
EVEN ROUNDS: 14/10 CAL BIKE
AMRAP 24 MINUTES
ROW=2 REPS
MEN AND WOMEN ODD ROUNDS: 26 REPS
MEN EVEN ROUNDS: 38 REPS
WOMEN EVEN ROUNDS 34 REPS
RX+4 BAR MU, 135/95, 30/24
RX C2B, 115/75, 24/20
RX2 PULL UPS, 95/65, 24/20
RX3 MOD PULL UPS OR RING ROWS, 75/55 OR LIGHTER, 24/20 OR LOWER, JUMP OR STEP
| 0% |  | |  | 0% |
| Kaley | 191 Adv | | | Lindsay | 169 Adv | | | Racheal | 155 Rx | 95# snatch | | Korbin | 152 Rx | | | Mandy | 170 Fdn | 70lb snatch, weighted step ups | | Krista K | 145 Fdn | RX everything except mod pull ups |
|
WEIGHT LIFTING CLASS 1 30
(Check In)
Snatch target increase 10lbs for 1x2, then decrease by 10% for 2x2
C&j Target 10lb increase for 1x1 then decrease by 20lbs for 2x2, then add 10% to your heaviest set and do 2x2 clean pulls
Back squat - work to 3rm (target 5% increase from previous week), then decrease 10% for 1x3
Clean grip deadlifts- work to a 3rm (target 20lb increase from previous week) then decrease 10% for 2x3
Superset:
Single arm Db row 3x10
Seated Db overhead extension 3x10
Seated incline Db curls 3x10
Face pulls 3x10
| 0% | | | | 0% |
| Shannon | Yes | Yes | | Matt M | Yes | Yes |
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