WOD Blog
 | Fri, Sep 25 2020 |  |
| Fri Sept 25 2020 | Big Drip | Fri Sept 25 2020 Strict HSPU | Fri Sept 25 2020 Clean and Jerks (after WOD) |
Fri Sept 25 2020
(No Results Tracked)
Warm up and Mobility
200 m run or row
Push up to down dog
5 Russian Kettle bell swings
5 scap pull ups, 5 kipping pull ups, 5 strict pull ups
Pigeon pose stretch plus wrist stretch
Thoracic opener with roller and bar
5 Russian Baby Makers
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Big Drip
(Rounds)
WOD Big Drip
20:00 AMRAP
200m Run
12/8 Bike or Row
12 Single arm DB Snatches 50/35 35/20
8 Pullups
Clean and Jerk work after WOD
| Daniel E | 6 + 8 row Rx | | | Clint | 6 + 1 cal bike Rx | | | Marcus | 6 + run Rx | | | Lori | 6 Rx | RXm 20# | | Kevin M | 6 Rx | | | Bryson | 5 + 12 row Rx | | | Spencer | 5 Rx | | | Scott Ande | 5 + run | scaled | | Kerop Ma | 5 + run | scaled | | Payton | 4 + 10 cal bike 25# | 25# |
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Fri Sept 25 2020 Clean and Jerks (after WOD)
(Weight)
Clean and Jerks
5 sets of 2
1 power clean and push jerk
1 Squat Clean and Split Jerk
Start at 60% of 1 RM Clean and Jerk and work up to a heavy complex
This oly is programmed intentionally after the WOD. We are learning how to lift heavier safely while fatigued.
| Clint | 215 Rx | | | Spencer | 135 Rx | | | Kevin M | 135 Rx | | | Daniel E | 135 Rx | | | Lori | 135 Rx | | | Scott Ande | 95 Rx | | | Payton | 65 Rx | | | Kerop Ma | 65 Rx | | | Marcus | 245 squat clean | PR | | Bryson | 135 | Jerk |
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