WODs for
WODs
Team WOD: 6 min to find 1RM Max Power Snatch
Power Snatch : 1 Rep MaxRecord your best Power Snatch 1 rep max lift. Only include the heaviest 1 rep, do not include sets prior to it.
* Team of 2, start with an empty bar and each partner finds a 1RM in 6 minutes.
Team WOD: FT: Row, Partner Wall Balls, Power Snatches
FT: Row Calories, Partner Wall Balls, Power Snatches and 2 moreFor time: 50 Row Calories 75 Partner Wall Balls, 20/14 lbs 100 Power Snatches, 95/65 lbs 75 Partner Wall Balls, 20/14 lbs 50 Row Calories
* As a team of 2 complete for time. Alternate work and rest.
Advanced RX: EMOM for 5 mins: Squat Snatch
Every 1 min for 5 mins: Squat Snatch1 Squat Snatch, pick load Every 1 min for 5 mins.
AMRAP 15 mins: Squat Snatches and Strict Ring Dips
AMRAP 15 mins: Squat Snatches and Strict Ring DipsComplete as many rounds as possible in 15 mins of: 7 Squat Snatches, 165/110 lbs 14 Strict Ring Dips
Nothing assigned for December 1, 2018
Gym Activity
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Josh HenretigGarage...make up from Wed. Step down BJDecember 15, 20187 rounds of: 7 Back Squats, 95 lbs 7 Box Jumps, 24 in 7 Pull-ups -
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Lou DeCola#954 - with Bob. Each took 400m and went 10/10 on PCs and BPUs.December 15, 201820:00 AMRAP: 20 Burpee Pull-ups Row, 400 m 20 Power Cleans, 135 lbs Row, 400 m -
Stuart Lower53# KB 14# WBDecember 14, 2018Every 1 min for 18 mins, alternating between: 8 Deadlifts | 155 lbs 10 Kettlebell Swings, 70 lbs 12 Wall Balls, 20 lbs -
Stuart LowerDecember 14, 2018Sets 3 Deadlifts | 225 lbs 3 Deadlifts | 245 lbs 3 Deadlifts | 265 lbs 6 Bent Over Barbell Rows | 95 lbs 6 Bent Over Barbell Rows | 115 lbs 6 Bent Over Barbell Rows | 135 lbs -
Spencer NelsonUsed 25# wbDecember 14, 2018Every 1 min for 18 mins, alternating between: 8 Deadlifts | 226 lbs 10 Kettlebell Swings, 70 lbs 12 Wall Balls, 25 lbs -
Spencer NelsonDecember 14, 2018Sets 3 Deadlifts | 275 lbs 3 Deadlifts | 325 lbs 3 Deadlifts | 325 lbs 6 Bent Over Barbell Rows | 135 lbs 6 Bent Over Barbell Rows | 135 lbs 6 Bent Over Barbell Rows | 135 lbs
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Erik DurandDecember 14, 2018Sets 3 Deadlifts | 195 lbs 3 Deadlifts | 225 lbs 3 Deadlifts | 245 lbs 6 Bent Over Barbell Rows | 115 lbs 6 Bent Over Barbell Rows | 135 lbs 6 Bent Over Barbell Rows | 135 lbs
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Paul CumminsDecember 14, 2018Every 1 min for 18 mins, alternating between: 8 Deadlifts | 225 lbs 10 Kettlebell Swings, 70 lbs 12 Wall Balls, 20 lbs
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