WOD Log
 | Wed, Dec 8 2021 |  |
| WEEK 1 CLEAN AND JERK AND CLEAN GRIP DEADLIFT | 12082021 |
WEEK 1 CLEAN AND JERK AND CLEAN GRIP DEADLIFT
(Weight)
WEDNESDAY DECEMBER 8TH 2021
SKILL:
:0-:10- GROUP STRETCH
:10-:25 (2 CLEANS + 1 JERK)
80% OF YOUR 1RM CLEAN AND JERK FOR 1 X 2+1
DECREASE 10% FOR 1 X 2+1
:25 - :35 (CLEAN GRIP DEADLIFT)
WORK TO A 5RM (TARGET APPROXIMATELY 85% OF 1RM DEADLIFT)
DECREASE 10% FOR DROP SETS 3X5
:35-:45
DEAD BUG 2X60 SECONDS
https://youtu.be/g_BYB0R-4Ws
SIDE PLANK WINDMILL 2X60SECS
https://youtu.be/_paGWouDblo
WOD: :45-:00
RECORD CLEAN AND JERK COMPLEX AND IN NOTES PUT YOUR DEADLIFT
| 0% |  | |  | 0% |
| 1st | 165 Rx | Kaley Wed, Dec 8, 2021 | | 2nd | 140 Rx | Cheyenne Wed, Dec 8, 2021 | | 3rd | 95 Rx | Sonia Wed, Dec 8, 2021 | | 1st | 225 Rx | Tyler P Wed, Dec 8, 2021 | | 2nd | 205 Rx | Sean T Wed, Dec 8, 2021 | | 3rd | 185 Rx | Devin Wed, Dec 8, 2021 |
| Tyler P | 225 Rx | 295 for DL. | | Sean T | 205 Rx | 205 for DL also | | Devin | 185 Rx | 295 DL | | Doug | 175 Rx | 315 DL | | Brandon | 165 Rx | 295 (5RM) | | Kaley | 165 Rx | | | Apollo | 155 Rx | 265 DL | | Cheyenne | 140 Rx | 235 deadlift | | Patrick | 135 deadlift 225/205 Rx | | | Allison Mu | 135 Rx | 225- fast re-grip at bottom | | Sonia | 95 Rx | 135 |
|
12082021
(Time, Sca, Fdn)
WOD: :45-:00 (9 MINUTE CAP)
10-1
S20H 95/65
BAR OVER BURPEES
FOR TIME
9 MINUTE CAP
RX+-NONE
RX-ABOVE
RX2- 75/55
RX3- 75/55 OR LESS, STEP OVER BURPEES
| 0% | | | | 0% |
| 1st | 5:47 Rx | Kaley Wed, Dec 8, 2021 | | 2nd | 8:44 Rx | Cheyenne Wed, Dec 8, 2021 | | 3rd | 8:52 Fdn | Sonia Wed, Dec 8, 2021 | | 1st | 6:18 Rx | Tyler P Wed, Dec 8, 2021 | | 2nd | 7:24 Rx | Sean T Wed, Dec 8, 2021 | | 3rd | 8:08 Rx | Patrick Wed, Dec 8, 2021 |
| Kaley | 5:47 Rx | | | Allison Mu | 6:12 Rx | | | Tyler P | 6:18 Rx | | | Sean T | 7:24 Rx | Started too fast | | Patrick | 8:08 Rx | | | Brandon | 8:28 Rx | | | Devin | 8:38 Rx | | | Cheyenne | 8:44 Rx | | | Sonia | 8:52 Fdn | 65#. Step overs |
|
