Monday, December 2, 2013

Posted by on Dec 2, 2013 in WOD | 8 comments

Strength.
EMOM x 8
Great opportunity to find a new 1RM.
Start around 60% and find a weight increase that may carry you to a PR

Them

AMRAP 5
9 Power Cleans 95/65
6 Front Squats
3 Shoulder 2 Overhead

1 Minute Rest

AMRAP 3
6 Kettlebell Swings 55/35
3 Burpees

Total reps completed is scoring system

8 Comments

  1. EMOM Front Squats, got up to 215# successfully, but didnt feel great so i called it there. PR is 225#

    WOD #1 4+2, WOD #2 6+2, all Rx’d weights.

    Great job one two crew!

    S

  2. Wod #1 – 4+5 upscale to 80#
    Wod #2 – 4+6 upscale to 55# KB

    Awesome noon crew!

  3. Hated today. Pinched the shoulder, had to slow it down.

    WOD 1: 4+2 Rx
    WOD 2: 5+2 Rx

    Big crew at lunch, always awesome.

  4. strength squat clean up to 120 not a pr

    wod 1: 4+3 Rx

    wod 2: 6+2 Rx

    Big group at 5:30! Awesome job as always!!!!

  5. Strength: deadlift up to 295 lbs – new PR!
    WOD 1: 4 rnds @ 80lbs
    WOD 2: 5 rnds @ 45lbs
    Tough one today -great work 5:30 gang!

  6. Great job everyone!! I saw awesome effort tonight!

  7. Strength – Clean and Jerks – 5 lbs short of PR – 155# – kind of happy with considering what my shoulder has been like for the last 3 months. Doing mobility and strength work on active rest days is paying off slowly.
    WOD # 1 – 3 + 9 75lbs
    WOD # 2 – 4 Rx’d

  8. Strength – snatch 80 lbs – 15 lbs pr but still more work to do

    Wod 1 – 3 +9
    Wod 2 – 4+ 6

    Liked this work out 🙂 Realy enjoyed the 430 group!

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