WOD Blog
 | Mon, Nov 9 2020 |  |
| Mon Nov 9 2020 | Mon Nov 9 2020 Clean PC Split Jerk | Mon Nov 9 2020 Clean Battery | Shot Caller |
Mon Nov 9 2020
(Time)
2:00 bike row or run
200' single arm oh walking lunge 50/35 35/20
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Mon Nov 9 2020 Clean PC Split Jerk
(Weight)
Coach led warmup
5 muscle cleans
5 power cleans
5 front squats
5 tall cleans
Every 1:30 x 3 rounds:
2 sets of Clean + Power Clean + 3 Split Jerk
50% 60% 75%
| Marcus | 165 Rx | | | Clint | 145 Rx | | | Spencer | 135 Rx | | | Bryan | 115 Rx | | | Lori | 115 Rx | | | Payton | 105 Rx | | | Kelila | 100 Rx | | | Brenna | 100 Rx | | | Mark E | 85 Rx | | | Kerop Ma | 65 Rx | |
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Mon Nov 9 2020 Clean Battery
(Time)
3 rounds
250/200m row
3 power clean and jerks at heaviest weight from above
rest 2:00 bw rounds
| Clint | 7:46 Rx | | | Kerop Ma | 8:40 Rx | | | Lori | 8:45 Rx | | | Brenna | 8:46 Rx | | | Spencer | 8:59 Rx | | | Marcus | 9:04 Rx | | | Mark E | 9:06 Rx | | | Bryan | 9:07 Rx | | | Payton | 9:30 Rx | | | Kelila | 8:04 | cleans |
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Shot Caller
(Time)
5 rounds
21 wallballs 20/14
18 alternating db snatches 50/35 35/20
12 toes to bar
| Lori | 15:46 Rx | RXm 10wb 35/20db (did 18 reps each arm for first 3 rds) | | Clint | 16:38 Rx | | | Marcus | 20:30 Rx | | | Brenna | 21:08 Rx | | | Spencer | 21:21 Rx | | | Kerop Ma | 11:20 | 10wb 20db | | Bryan | 14:25 | 10 wb 20db | | Kelila | 15:09 | thrusters GHD | | Mark E | 20:45 | 14 wb 35 db | | Payton | 22:00 | 20 wb 35 db |
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