WODs
 | Sat, May 15 2021 |  |
| Walk-Hike (for distance) | BB WOD Strength Game Changer Day 5 | Other Results |
Walk-Hike (for distance)
(Distance, Rx+)
Walk / Hike for distance
Planned: Tue,Sep16,2025 Mon,Sep15,2025 Sun,Sep14,2025 Tue,Sep9,2025 Sun,Sep7,2025 Mon,Sep1,2025 Sun,Aug31,2025 Sun,Aug24,2025 Sun,Aug17,2025 Tue,Jul22,2025 Wed,Jul9,2025 Wed,Jun25,2025
| Duane | 5.2 miles Rx | Cheatham Hill loop | | Sarah | 5.2 miles Rx | Cheatham Hill loop |
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BB WOD Strength Game Changer Day 5
(Weight)
CLEAN & JERK FROM THE BLOCKS
***Bar should start just below Knees***
Wk 1 - work at 70% 1RM, 1x1, drop 10% then 2x1
Wk 2 - Add 10#/5# for 1x1, drop 10% then 2x1
Wk 3 - Add 10#/5# for 1x1, drop 10% then 2x1
Wk 4 - Add 10#/5# for 1x1, no drop sets
Front Squat
Week 1: 3RM @ approx. 85% of 1RM, drop 10% then 1x3
Week 2: 2RM @ approx. 90% of 1RM , drop 10% then 1x2
Week 3: 2RM (add 5#-10# from last week), drop 10% then 1x2
Week 4: Work to a 1RM!
CLEAN GRIP DEADLIFT
Wk 1 - 2RM @ approx. 85% of 1RM, drop 10% then 2x5
Wk 2 - 2RM (add 5#-10# from last week), drop 10% then 2x5
Wk 3 - 1RM @96% 1RM, drop 10% then 1x3
Wk 4 - 1RM (add 5#-10# from last week), drop 10% then 1x3
| Sarah | 35-55-65-75-85-95-105-115-120-125-130-135-140 (145 P Cleanx2 Rx | FS-35-65-85-115-135-155-165-175 DL-65-85-115-125-155-175-195-205-225-235 | | Duane | 75-95-115-135-155-175-195-205-215x1-SqtC&J (225,235-P Clean) Rx | FS-135-165-195-225-245-265-285-300 DL-(135-185-225-275-315)x2 (355,375)x1 |
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