EMOMs

  • March 4, 2013
  • By :
1-IMG_9153
Wheeler getting stronger by the rep

Warm up – (10 minutes)
500m row
Warm up the Snatch

EMOM for 14 minutes
Odd – 35 Double-unders
Even – 1 Squat Snatch

Rest no more than 5 minutes

EMOM for 10 minutes
2 Back Squats

Start heavy – stay heavy, share platforms and partner 2 will go every 30 seconds.

WOD – (15 minute hard cap)
5 Rounds
6 Hang Squat cleans
12 Toes to Bar

Games (185, 125)
Regional (165, 110)
Open (135,95)

15 Comments

  • Bish

    03/05/2013 @ 3:37 pm

    snatch up to 185 with 50 dubs
    squats up to 355
    wod: 10:38 with 205 squat cleans and 15 TTB

  • Julie Arthur

    03/05/2013 @ 2:45 am

    Snatch: 130! PR! 50 dubs a round
    Back squats: sets of 8 at 125
    WOD 24:59@135. Awful. Awful. Awful

    800m run x2 3:55, 3:45

    • Julie Arthur

      03/05/2013 @ 2:46 am

      14:59 Not 24. I was bad but not THAT bad haha

  • Emily

    03/05/2013 @ 2:32 am

    squatches up to 105# – need to work on landing in a squat (oh, and on my dubs)
    back squat – 185#
    wod: 9:05 regional

  • mattw

    03/05/2013 @ 1:30 am

    humbling workout tonight….

    snatch: worked up to 170. not that heavy for btoast but a PR for me.
    hbbs: 295 across. 315 last minute
    wod: 9:05 games. my T2B blow.

  • Andrea

    03/05/2013 @ 1:12 am

    Snatch up to 140 (pr) with 50 DUs.

    Emom alt: 4 ring dips/4 strict pull-ups; 1 mu attempt

    Wod: 8:27 @135

  • Rhino

    03/05/2013 @ 12:58 am

    Snatches to 175 , Squats to 245 – nothing there today on either
    WOD – 7:56 rx, last round took over 2:30, weak and lossed to DeDonno

  • Nick

    03/04/2013 @ 7:46 pm

    Squats: all at 315
    WOD: 6:51 @ Games

  • Kenny "F'n" Powers

    03/04/2013 @ 7:32 pm

    represented CFS at CFQueens this morning.

    EMOM Squat snatches 70%, 80%, 90% bla bla bla. Got up to 135

    WOD: 5 rounds (15 minutes cap)

    9 Push press (115)
    12 overhead lunges (115)
    15 pull-ups

    going to miss southie this week

  • mattw

    03/04/2013 @ 7:01 pm

    7pm?

  • DePrizio

    03/04/2013 @ 6:55 pm

    Warm-up: done:
    Dubs/Snatches: dubs done, snatch up to 165
    Squats: up to 275
    WOD: 9:46 @Regionals

  • Crowley

    03/04/2013 @ 3:10 pm

    Warm-up: done:
    Dubs/Snatches: dubs done, snatch up to 145
    Squats: up to 295
    WOD: 9:13 @165#

  • Schurko

    03/04/2013 @ 2:56 pm

    warm-up: done
    Squatches: up to 215# — did an extra set after the 14m and got 225# first time I hit that in a while…
    Squats: up to 355#
    WOD: 10:03 @ games. What everyone else said.

  • Will

    03/04/2013 @ 2:21 pm

    Warm-up: done
    Snatch: up to 175#, DUs felt good, all unbroken
    Squat: up to 315#
    WOD: 11:49 @ games – after rd 1, it was tough to keep the hook grip when dropping the weight back to the hang position

  • JWhite

    03/04/2013 @ 1:50 pm

    Squatch EMOM: 95
    Back Squat EMOM: up to 275
    WOD: 11:29 @ regional, grip fell apart after first round

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