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Adam's BDay WOD
for time (compare to 10.30.12 and 13 first rd)
10 OHS 135/95
78 KB Swings 53/35
3 Squat Clean EMOM x 10
work on goals
Snatch Complex performed as EMOM
A. 3×1 High Hang Snatch Pull at 95% of 1RM snatch
rest 1 min
B. 3×1 Second Pull Snatch Drill (move from above the knee position to pockets position, back to above knee then through a snatch pull) at 100% of 1RM snatch
rest 1 min
C. 3×1 Snatch Pull at 105% of 1RM Snatch
800 Meter Run
30 Ground to Overhead (95/65)
20 Lateral Barbell Burpees
4 rds of
3 tire flips
With a continuously running clock complete 5 thrusters every minute.
From 1:00-5:00 use 75 lb.
From 6:00-10:00 use 95 lb.
From 11:00-15:00 use 115 lb.
Continue adding 20 lb. every 5 minutes for as long as you are able.
score for reps or minutes completedRead more...
6×6 Back Squats, across
7-6-5-4-3-2-1 C2B Pullups ( Muscle ups can be supplemented)
14-12-10-8-6-4-2 Burpee Box Jumps, 24/20
15 SLOW Turkish Get Ups....or use a weight
We have finally announced our Masters Competiton!
It will be held at our gym on Dec 6th. it is 4 partner style WODs for 40+ athletes. Grab your spouse, Grab a friend, we have 3 different divisions for you to enter. male/male, female/female or COED!
we have already had a few people inquire about volunteering or judging and we will be placing a sign up sheet out for both so be on the lookout. thanks to all our members, we are anxious for this event.
Adam and MandyRead more...