Deadlift 10-8-6-4-2
Then
5×10 bent over row (~35% 2RM deadlift)
WOD Notes: Similar to the back squat earlier in the week, plan on starting your set of 10 at around 60% of your 1RM and then shoot for close to 90% on the set of 2.
Schedule Notes: Kettlebell Kitchen will be in house for our evening classes Monday night (3/11). Our account rep, Benni, will have food samples and information, and can answer any questions about nutrition and meal prep. From now until Tuesday night at MIDNIGHT (11:59pm EST) use the FLASH discount code: Benni30 to receive 30% OFF your first 2 weeks for any MEAL PLAN! If you prefer to order a la carte, first time customers can use the code Ironcross at checkout and receive $25 OFF your first 2 orders of $50 or more.
OLY WOD
- Pause clean + pause split jerk (2 second pause in catch of clean and catch of jerk, build to a heavy single)
- High hang snatch 3×3@ 50%, 2×3@60%, 1×3@ 70% 1RM snatch
- AMRAP in 9 minutes of: 2 complexes (185/115#), 8 pull ups. A complex consists of a power clean, hang power clean, hang clean, push jerk.
This Post Has 2 Comments
7:30am
Ricky – 185-325
Alex W – 155-255
Frank W – 135-345
Jen C – 145-195 ; 65
Jim C – 185-365
Joel – 225-405
Josh S – 135-385
Keith – 155-255
Robin – 93-183 ; 53
Sydney – 55-85
Results:
8:30
Megan V. :0
Tina 115-145
Alex D. 65-85
Ron 185 -345
Tom S. 185 -295
KtS 150-210
Danielle 135-200
Marissa W. 95-135
JEsse 105-175
Christine 85-125 sumo
Heath 125
Bri 115-170 sumo
Ed 225-345 sumo
Iggy 250-335
Eric P. 🙂
Kyle E 135-235-135
Pat B. 225-385
Greg 135-215
Vince L. 135-215
John C> 185-315
John W> 295-405
Heather 150-225
—-
9:30
Shawn C. 135-215
Moore 135-255
Katy 105-185
Nik, Jenn and Alexa 175-275
Allison 105-190
Kelly G. 85-135
Faith 105-155
Zane 135-205
Catherine 135-205
Steve K. 185-305
Ben 165-275