Wednesday, 10/29/2014

Mobility
External rotation of shoulders


WOD:
EMOM for 15 minutes:
Row 15/12 Calories (guys/girls)
8 Power Snatches (135#/95#)
40 Double Unders
Alternate each movement each minute

Core/Accessory:
3×10 Strict Toes-to-Bar

2×50 UB Hip Extensions

Post your results to the comment section.

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  One thought on “Wednesday, 10/29/2014

  1. October 29, 2014 at 7:28 am

    WOD:
    Row I hit about 9-10 each time
    25# DB snatches 8 each side completed
    Singles & DU attempts… Had a breakthrough today I got 6-10 DUs each min!

    Core DONE Rx’d

    Squat 3×5 112#

    Liked by 2 people

  2. Kira
    October 29, 2014 at 6:34 pm

    WOD:
    did 12 calories the first time and 9 every other time
    53# snatch about 5 each round
    DUs varied

    Strength:
    7×1 snatch balance @ 43#
    5×1 sumo DL @ 133#
    ME UB HSPU 5 (with 2 abmats)

    Like

  3. October 29, 2014 at 9:03 pm

    WOD:
    12 calories the first row and 8-10 after, depending on transition time
    53# snatch, 6 each round
    Single unders

    Core:
    2×5 knees to chest-ish
    2×15 toes to bar on the floor
    3×30 Hip extensions

    Like

  4. October 30, 2014 at 12:44 am

    8 snatches / 120 singles (3:1) / 10 kcal row
    8 snatches / 110 singles (3:1) / 11 kcal row
    8 snatches / 100 singles (3:1) / 13 kcal row
    8 snatches / 120 singles (3:1) / 14 kcal row
    8 snatches / 120 singles (3:1) / 15 kcal row
    [65# snatches]

    Like

  5. October 30, 2014 at 7:23 am

    Hit this at 0500 today, 10/30/14
    First 2 rounds Rx’d
    3rd round 6 snatches
    4th round 6 snatches
    5th round 5 snatches

    This was absolutely mean! A 15 sprint!

    Like

  6. October 30, 2014 at 7:24 am

    Also did the front squats programmed for 10/30/14 after the WOD
    5×3 @155#

    Like

  7. November 3, 2014 at 9:50 am

    Snatches @ 60#: 8/6/6/6/5
    DUs Rx: 40 each round
    Rowing calories: 12/11/12/11/10
    Total “reps”: 287

    3×10 T2B done

    Like

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