Friday, 11/21/2014

Mobility:
Shoulders (External Rotation)

WOD:
4 Rounds:
15 Power Snatch (95#/65#)
15 Ring Dips

Core/Accessory:
4×25 Russian Twists

8 Turkish Get-Ups each side

Post your results to the comment section.

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  One thought on “Friday, 11/21/2014

  1. November 21, 2014 at 7:44 am

    14:29 45# snatch RDs Rx’d
    RTs @26# TGU @18#

    Like

  2. November 21, 2014 at 11:48 am

    17:10 @ 55#, toe assisted ring dips

    4×25 twists, last set w/ feet on the floor
    4 get-ups each side w/ 18lbs kb

    Like

  3. Kira
    November 21, 2014 at 12:59 pm

    Birthday wod!!!

    15:03 @ 45# snatch, RD’s on 16″ box…this was killer

    Strength:
    squat cleans
    3×1 @ 65
    2×2 @ 70
    3×1 @ 75

    Liked by 1 person

  4. November 21, 2014 at 4:52 pm

    Comp Strength;
    Cleans:
    3×1 @192#
    2×2 @206#
    3×1 @216#

    WOD:
    10:00 Rx’d
    American Catapults completed
    Freedom Twosts bypassed for today
    *stick a fork in me, I’m done!

    Like

  5. November 21, 2014 at 5:13 pm

    5 Rounds:
    10 Wall Balls (12#)
    20 dumb bell (15#) step-ups to 13″ box
    11:07

    3×20 dumb bell shrugs w/ 15#

    Trying to get swole so I can start lifting next Friday.

    Liked by 1 person

    • November 21, 2014 at 7:21 pm

      Hahaha! Too funny! But keep training smart and steady.

      Liked by 1 person

  6. sburks1
    November 21, 2014 at 8:29 pm

    12:33rx’d

    Liked by 1 person

  7. November 22, 2014 at 7:59 pm

    13:25 – Hang power snatch 65#, box ring dips

    Like

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