Warm Up- Coaches Choice

NFT: 25 DeadLift with the Bar

DeadLift– 1/1/1/1/1

3 minutes of: Split Jerk Practice

Split Jerk– 5/5/3/3/1/1/1

100 Weighted: Dead Bug’s

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7 replies
  1. Head Coach
    Head Coach says:

    WU=Descending Ladder NFT of: 8-1 of Burpees/GHD Sit Ups/PVC OHS
    DeadLift- 5@45/135-3@225-1@295/315/335/345F/345F:(
    Split Jerk- 5@95/115/-3@135/155-1@165/175/185PR/190PR:)
    Should Have Gone Heavier on the Split Jerks.

    Reply
  2. coachcanadan
    coachcanadan says:

    GREAT day.

    WU=Descending Ladder NFT of: 8-1 of Burpees/GHD Sit Ups/PVC OHS

    Deadlift: 185-205-215-225(PR) – 225F

    Split Jerk: 75×5 – 95×5 – 115×3 – 125×3 – 135×1 – 145×1 – 155×1(PR) – 165×1(PR)

    Two PRs. Bam. 🙂

    And congrats to Gillian this afternoon too, for TWO of her own PRs! 145lb deadlift, and 70lb split jerk! Awesome, especially for her first ever class!!!

    Coach Dan

    Reply
  3. aaron
    aaron says:

    Great WOD

    deadlift 315-325-335-345-355(pr)

    tweaked my leg on the first split jerk and switched to shoulder press

    85(5)-95(5)-115(3) 120f(only got two)-125(1)-135(1)-140f

    great job on the pr’s today coach dan

    Reply
  4. Ryan
    Ryan says:

    Deadlift 205, 235, 265, 275, 285pr 🙂

    Split jerk 95, 115, 135, 155, 175pr, 185f

    Deadbugs 50 FT 1:09

    Two pr’s today 🙂

    Reply
  5. Cory OBrien
    Cory OBrien says:

    WU=Descending Ladder NFT of: 8-1 of Burpees/GHD Sit Ups/PVC OHS

    DeadLift-
    25@45
    5 @ 95
    3 @ 135
    1 @ 185 / 225 / 275 / 295 / 305

    Split Jerk-
    5 @ 95/135
    3 @ 145/155
    1 @ 165/175 (PR) / 185 (f)

    50 Dead Bugs (20kg) – 1:05

    2 HSPU

    Not my best night for the dead lifts, maybe feeling a little tired. Glad tomorrow is a rest day.

    Congrats to everyone on their PR’s for Split Jerks.

    Reply

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