Back Squat 2-2-2-2-2
Then
10 stone/keg to shoulder
WOD Notes: Compare to 170204.
Reminder: This is the second week of the Oly class. Class is currently full. Please remove your name as soon as possible if you can not attend. The $10 fee for no-showing or cancelling within an hour of the start of class is in effect.
Community WOD: We’re hosting a FREE community WOD at 10:30am, in collaboration with Lululemon of Wayne. This week’s workout will focus on squatting fundamentals. If you’ve had a friend or family member interested in checking out the gym, this would be a great time!
Community Notes: Happy Birthday Heather!
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Oly WOD:
1) 3 position cleans: mid thigh, above knee, floor; 3 sets @ 60%, 3 sets @65% 1 RM clean
2) Clean pull from 2″ deficit; work up to 2×3@90%, 2×3@95%, 3×3@100%. 10 second eccentric phase on the last rep of each set.
3) find a training max for the complex of push jerk + split jerk
4) 3×6 Right, 3×6 Left 1 arm KB split jerk. Alternate feet
5) 50 evil wheels
Happy birthday Heather!
Happy birthday Heather!
Happy Birthday Heather!
Results:
KtL 145
NIcole 145
Erik 225
Sigal 235
Cindy 95x a lot
Jenn 215
Alexa 225 PR+25
Kerry 105
Ed 265
Bob K. 315 PR+10
Robert G 255
9:30
Rocco 255 form
Ryan 190 Box
Megan S. 150
Brianna 190
Kelly 55 to 18″
Nik 220 PR!
Ash 155 Form
Pat B. 305 PR+20
Chris 75 16″ box
Sara K. :0
Jen M.. 🙂
Frank S. 225
Rey
Bri 105
NIcole S. 95 to 16″
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