Monday, 12/21/2015

We are going to be renovating our bathrooms and showers! Please remove all of your shower items from the shower and store them in your cubby. There are a lot of seemingly empty containers in the showers. Everything left in the showers will be thrown away on Sunday, 12/27. Thanks!

Mobility:
Shoulders

Strength:
EMOM for 7 minutes:
2 unbroken snatches or hang snatches (add 5# to weight from 12/15/15)

WOD:
3 Rounds:
10 Box Jumps (24″/20″)
20 Pull-Ups
30 Deadlifts (155#/105#)
Compare to: 8/12/2015

Core/Accessory:
3×8 Kettlebell Windmills

100 Band Pull Downs – neutral grip

Post your results to the comment section.

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  One thought on “Monday, 12/21/2015

  1. "AM" Pete
    December 21, 2015 at 7:42 am

    45# for snatch, WOD 14:19, 24″, ring rows, and 125#. 547cals.

    Like

  2. Becky
    December 21, 2015 at 8:03 am

    40# for snatches
    WOD: 12:58-20″ box jumps, ring rows, and 75# dl

    Like

  3. LG.
    December 21, 2015 at 6:16 pm

    Skill – 65# hang snatches (unbroken)
    WOD – 14:14 [16″ box jumps, banded pull-ups (blue + green), RX weight deadlifts (105#)]

    Like

  4. Nisha
    December 21, 2015 at 7:28 pm

    Skills – 40# Hang Snatch (added 5# from last workout)

    WOD: 10:22 16″ box, ring dips, 85#DL

    Core : 16# KB Windmills

    Like

  5. HCS
    December 21, 2015 at 8:31 pm

    14:37 Rx

    Liked by 1 person

  6. December 22, 2015 at 2:00 am

    Snatch EMOM 45# – 10# lighter than last week. Too sore from 50 so worked more on form.

    WOD: 13:16
    Step ups 20″, ring pulls, DL Rx’d

    Like

  7. December 22, 2015 at 7:16 am

    20:41 – RX. Did core + 1 rope climb. 80# EMOM.

    Like

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