WOD Log
 | Fri, Aug 12 2022 |  |
| WEEK 4- CLEAN GRIP DEADLIFT | 08122022 | ELLAS GOING AWAY PARTNER WOD |
WEEK 4- CLEAN GRIP DEADLIFT
(Weight)
SKILL:
WEEK 4- LAST WEEK
CLEAN GRIP DEADLIFT
WORK TO A 3RM (APP 90% OF YOUR 1RM DL) ADD FROM LAST WEEK
THEN DECREASE WEIGHT TO 10% FOR DROP SETS 2X5
ACCESSORY WORK
ISOMETRIC BACK EXTENSION 2X60SEC
PLANKS 2X60SEC
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08122022
(Time, Adv, Sca, Fdn)
21-15-9
DOUBLE KB DEADLIFT 53/35
KBHS 53/35
GOBLET SQUATS 53/35
RX+- 62/44
RX-ABOVE
RX2- 44/26
RX3- 44/26 OR LESS, AIR SQUATS
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| AJ | 5:37 Rx | | | Jonathan | 6:04 Rx | | | Allison Mu | 6:23 Rx | | | Cara | 7:25 Sca | 26# KBHS, RX other stuff |
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ELLAS GOING AWAY PARTNER WOD
(Time)
ELLA’S GOING AWAY WOD
150 run/20 double under
- 100 deadlift 135/95
150 run/20 double under
-90 kbhs 53/35
150 run /20 double under
-80 ab mats sit ups
150 run /20 double under
-70 power cleans 135/95
150 run /20 double under
-60 box jumps
150 run /20 double under
-50 buprees
150 run /20 double under
-40 db snatches 50/35
150 run /20 double under
-30 t2b
150 run /20 double under
-20 pull ups
150 run /20 double under
10 wall climbs
ATHLETES WILL CHOOSE WHO RUNS 150M OR 20 DOUBLE UNDERS. YOU CAN ALT EACH ROUND IF YOU LIKE OR KEEP THE SAME.
ELEMENTS 100-10 YOU WILL HAVE 1 ATHLETE WORK WHILE THE OTHER REST
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| 1st | 32:55 Rx | Cheyenne Fri, Aug 12, 2022 | | 2nd | 35:27 Rx | Ella Fri, Aug 12, 2022 | | 3rd | 38:50 Rx | Marissa Fri, Aug 12, 2022 | | 1st | 32:55 Rx | Brandon Fri, Aug 12, 2022 | | 2nd | 35:41 Rx | Dan H Fri, Aug 12, 2022 | | 3rd | 35:55 Rx | Jonathan Fri, Aug 12, 2022 |
| Racheal | 28:51 Rx | I worked when Thomas got tired. 😂 Good WOD Ella! And good luck and have a blast at UK!!! | | Cheyenne | 32:55 Rx | We love you Ella🥳 | | Brandon | 32:55 Rx | Kicked ass Ella! Thanks Chey, killed it! | | Ella | 35:27 Rx | Thank you everyone! | | Dan H | 35:41 Rx | With my beautiful wife! | | Jonathan | 35:55 Rx | | | Allison Mu | 36:02 Rx | Partnered with Matt M 🙌🏼 | | Marissa | 38:50 Rx | | | Kelly | 39:55 Rx | No partner. Good luck sweet Ella!! | | Devin | 41:19 Rx | | | Craig | 41:19 Rx | Nice work devin. We will miss you Ella. Remember….good grades and don’t get arrested! | | Carmen | 38:50 | |
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