Tuesday, 12/30/2014

Mobility
Shoulders – external rotation

WOD:
5 Rounds:
7 Power Cleans (155#/105#)
14 Slam Balls
Compare to 6/20/2014

Core/Accessory:
3×8 Supermans

3×8 Bent Over Rows w/ barbell

Post your results to the comment section.

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  One thought on “Tuesday, 12/30/2014

  1. Shawn
    December 30, 2014 at 7:48 am

    Warmup:

    500 Meter Row
    banded samason stretcjh:

    Comp strength:
    5 sets of 3 snatch grip push press + 3 OHS.
    115#/115#/120#/120#125#

    5×2 Box Squats at 70% of 1RM
    225#

    Core:
    Ring Supermans Complete
    3×8 BORs with Barbell @ 155#
    Pushups complete

    Like

  2. December 30, 2014 at 7:48 am

    500 meter row
    Comp Strength:
    5 complex of:
    3 x Snatch Grip Push Press
    3 x Overhead Squat
    150/155/155/160/165
    Box Squat:
    5×2 @220#

    WOD: 6:18 Rx’d
    1K Row

    Like

  3. Kira
    December 30, 2014 at 11:04 am

    Power clean 1rm 95# (2# PR)

    WOD: 11:38 @ 83#

    Like

  4. December 30, 2014 at 11:08 am

    8:33 @75#
    Box squats @65#
    Barbell rows @65#
    Ring Supermans done (supermen?)
    No more push-ups!

    Like

  5. jenniferlourdes
    December 30, 2014 at 11:27 am

    WOD: 8:18
    75# Power Cleans and 15# Slam Balls

    Core/Accessory: Done
    3×8 Supermans
    3×8 65# Bent Over Rows

    Push-ups:
    65 done!

    Like

  6. billy
    December 30, 2014 at 5:57 pm

    of course I had to drop in and get a WOD in while im in town!

    7:41 rxd

    think ive lost a step or two…

    Like

    • December 30, 2014 at 6:30 pm

      Ah man!! I missed ya!! You coming in tomorrow morning by any chance?!

      Like

      • Billy
        December 30, 2014 at 6:52 pm

        im gonna try man we’ll see how many times I hit the snooze button in the morning lol

        Liked by 1 person

  7. jasonyovich
    December 30, 2014 at 6:59 pm

    7:15 RX

    Improvement from the 9:01 RX in June!

    Liked by 1 person

  8. billy
    December 30, 2014 at 8:01 pm

    Hey guys I am back!!! I missed you all so much! I tried my hardest today for you guys! I really want to workout with Shawn B!!!

    Like

    • jenniferlourdes
      December 30, 2014 at 9:51 pm

      Welcome back!

      Like

    • December 30, 2014 at 11:21 pm

      Welcome Billy…we missed Ya!

      Like

  9. December 30, 2014 at 11:20 pm

    10:56 at 100# cleans , 20# SBs

    Like

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