Wednesday, 9/23/2015

Mobility:
Shoulders (External Rotation)

Skill:
EMOM for 7 minutes: 2 squat cleans @ 65% of 1RM

WOD:
2 Rounds:
AMRAP in 3 minutes
5 Shoulder-to-Overhead (135#/95#)
5 Ring Dips
Rest 1 minute

Core/Accessory:
3×8 GHD Bench Press

100 Banded Good Mornings

Post your results to the comment section.

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  One thought on “Wednesday, 9/23/2015

  1. Amy
    September 23, 2015 at 6:58 am

    7+6 @45

    Like

  2. Erin
    September 23, 2015 at 6:59 am

    9 + 3 @ 80#, ring dips with box support.
    My arms hurt.

    Liked by 1 person

  3. Becky
    September 23, 2015 at 7:41 am

    6+2 @ 55# ring dips with support

    Like

  4. Pete
    September 23, 2015 at 7:46 am

    I love EMOM!!! 145#
    6+8 @135# with foot touching ground to assist on ring dips

    Like

  5. Catie
    September 23, 2015 at 8:03 am

    EMOM @ 55
    WOD: 7+5 @75#, feet on rig for ring dips

    Like

  6. Narrow Stance Karen
    September 23, 2015 at 8:12 am

    EMOM @ 65lbs
    WOD: 7+5 @ 65lbs, feet on rig for ring dips

    Enjoyable WOD.

    Like

  7. BritLuko
    September 23, 2015 at 9:31 am

    EMOM @ 80#
    I ❤ cleaning.
    6+7 @ 75# and feet on a box for ring dips
    mad ninja travel time… if you can dodge a barbell you can dodge a ball?

    Like

    • Narrow Stance Karen
      September 23, 2015 at 12:07 pm

      Becky and I had some close calls, and Catie too. “We got a crazy game of bumper cars going on here today”

      Like

  8. September 23, 2015 at 8:27 pm

    EMOM @ 65#

    WOD: 7+4 (4+4 / 3)
    75#, box dips

    Big thanks to Wendy for pushing me up to 75#, then setting the pace for me to try and catch!

    Like

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