WOD Blog
 | Fri, Jun 5 |  |
 | Gymversary: Avalin(7) |
| Friday 5 June 2026 | Warm Up Friday 5 June 2026 |
Friday 5 June 2026
(Time, Rx2, Rx3)
Weightlifting: Clean and Jerk Complex
Every 3:00 x 5 Sets:
Clean Pull + Low Hang Power Clean + Jerk
Rest :15
Power Clean + Jerk
Loading: Start at 70% of 1RM Power Clean and Jerk, building to 80% on the fifth set.
Ideal: tight, snappy positions and fast turnover. This is technical development, not a grind to heavy. Cap at 80%.
'DT'
For Time
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Time Cap: 12:00
Score = Time
Goal: 5:00-10:00
Rx: Barbell 155/105lb
Rx2: Barbell 115/75lb
Rx3: 9 Deadlifts, 7 Hang Power Cleans, 5 Push Jerks. Barbell 75/55lb
Reset (optional)
10:00 AMRAP
10/10 Banded Clamshell
25ft Duck Walk, Slow & Controlled
10/10 Banded Terminal Knee Extensions
:30 Standing Forward Fold
| 0% |  | |  | 0% |
| 1st | 8:53 Rx | Nichole Fri, Jun 5, 2026 | | 2nd | 9:46 Rx | Samantha Sy Fri, Jun 5, 2026 | | 3rd | 7:22 Rx2 | Gloria Fri, Jun 5, 2026 | | 1st | 10:51 Rx | Jacob Br Fri, Jun 5, 2026 | | 2nd | 11:04 Rx | Ben Bar Fri, Jun 5, 2026 | | 3rd | 4:57 Rx2 | John B Fri, Jun 5, 2026 |
| Ravi | 12:00 Rx3 | 3 rds | | Jacob Br | 10:51 Rx | | | Saba | 8:33 Rx3 | | | Shashank g | 11:16 Rx2 | | | DeVonna | 8:26 Rx3 | | | Lisa K | 7:35 Rx3 | DT reps | | SHYAMVINOD | 10:57 | scaled | | Mauricio | 7:33 Rx3 | | | Samantha Sy | 9:46 Rx | | | Ben Bar | 11:04 Rx | | | Scott P | 8:07 Rx2 | | | James †| 11:37 Rx2 | | | Rhonda D | 9:57 Rx3 | | | Sara P | 9:54 Rx2 | | | Erin B | 8:03 Rx3 | DT reps | | Navaneetha | 11:17 Rx3 | 3 rounds DT reps, 2 rounds 9-7-5 | | Vishnuvardhan | 11:20 Rx3 | 105 | | Keith P | 7:52 Rx2 | | | Sreenath | 10:08 Rx3 | | | Shashank K | 9:34 Rx3 | | | Prathap | 11:27 Rx2 | | | Tabor | 11:40 Rx2 | | | Rebecca F | 9:28 Rx3 | 55# | | Penelope | 9:38 Rx3 | 60# | | Presley | 10:00 Rx3 | 55# | | Gloria | 7:22 Rx2 | | | Sam z | 8:50 Rx2 | | | Vinod | 8:40 Rx3 | 95# | | Shiva | 6:51 Rx2 | | | Chanikya | 8:50 Rx3 | 95# | | Grace S | 10:49 Rx3 | 35# | | Sam ra | 5:23 Rx3 | 85# | | Nichole | 8:53 Rx | | | Sage | 8:39 Rx3 | 55# | | Willow | 7:25 Rx3 | 55# | | John B | 4:57 Rx2 | | | Nelson S | 9:00 Rx3 | 95# | | Aaron | 11:06 Rx2 | | | Joe W | 12:00 Rx3 | 4 rnds 75# | | Charity | 12:00 Rx3 | 4 rnds 45# | | Emily M | 7:36 Rx2 | 2 rds 95#, 3 rds 85# | | Noemi | 4:45 Rx3 | 55# 9-7-5 | | Kenia | 4:39 Rx3 | 55# 9-7-5 | | Steven T | 7:46 Rx3 | 35# | | Tim G | 8:38 Rx2 | |
|
Warm Up Friday 5 June 2026
(No Results Tracked)
General Prep
2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
20 Alternating Arm Swings
10 Back Slaps
10 PVC Good mornings
:15/:15 Crossbody Lat Stretch
Specific Prep
2 Sets, For Quality
6 Tall Muscle Cleans
8 Bradford Press w/ Lockout
10 Behind the Neck Elbow Punch Throughs
8 Barbell Good Mornings
3 Barbell Squat Jumps
Barbell Primer
Clean Lift Off + Slow Pull Power Clean + Low Hang Power Clean
Rest 15 sec
Power Clean + 3 Split Jerks (1st Rep Pause in Dip, 2nd Rep Pause in Catch, 3rd Rep @ speed and tempo)
-
Then adjust to working loads. 1 Round at workout pace: 6 Deadlifts, 4 Hang Power Cleans, 2 Push Jerks to confirm 'DT' load and cycling mechanics before the workout begins.
| 0% | | | | 0% |
|
