Friday, 12/11/2015

Mobility:
Hamstrings

Strength:
EMOM for 7 minutes:
2 unbroken snatches or hang snatches at 50% of heavy single from 11/30/15

WOD:
5 Rounds:
2 Rope Climbs
10 Overhead Squats (135#/95#)
12 Ring Dips

Core/Accessory:
3×8 Gymnastics Wipers

100 Band Pull Aparts

Post your results to the comment section.

Advertisements

  One thought on “Friday, 12/11/2015

  1. December 10, 2015 at 9:25 pm

    Band pull aparts as the finisher is a killer. Great work.

    Like

  2. Becky
    December 11, 2015 at 8:18 am

    EMOM at 35#
    WOD: 23:44
    Did 2 rope climbs during the first round then scaled to only 1
    35#
    Ring dips using a box

    Like

  3. Gil
    December 11, 2015 at 7:14 pm

    EMOM at 75#
    WOD :17:18
    Scaled Rope
    45# Balance work
    Ring dips one foot on the box

    Like

  4. LG.
    December 11, 2015 at 9:59 pm

    EMOM- 55# snatch

    WOD -subbed Ring Row using 1 ring for rope climb, 45# OHS, dips on 30inch box (11:55).

    Like

  5. December 12, 2015 at 2:30 pm

    15:38 – PR on rope climbs, 65# OH squats, foot assisted bar dips. 75# snatch EMOM. Did core.

    Like

  6. Pingback: Monday, 6/27/2016

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s