Good Old DO WORK WOD

  • June 13, 2014
  • By :
Rob
Rob

Warm-up
15 Russain Swings
15 American Swings
10 windmills each side
10 arm bar stretches each side

Oly
EMOM10
2-position Snatch
-Low Hang
-High Hang
@80%

Strength
Overhead Squat
3-3-1-1-1

WOD
12 Minute Ascending AMRAP
1 Burpee Box Jump
1 Kettlebell Swing (2,1.5)
1 Power Clean (135,95)
2 Burpee Box Jumps
2 Kettlebell Swings
2 Power Cleans
…….

5 Comments

  • Tom Kuchenreuther

    06/13/2014 @ 11:44 pm

    Did wednesday burnt toast yesterday.. feeling … sore
    emom: still warming up the whole time 95->115
    ohs: still sore – 115 for 3×3
    WOD: 8+3 RX finally felt warmed up

  • Rob Hassell

    06/13/2014 @ 1:11 pm

    EMOM: up to 165 but mainly 145/155
    OHS: 245×1 – 40# PR (had been a while)
    WOD: 8+18 Rx

  • Alec

    06/13/2014 @ 1:00 pm

    Speaking of Rob, he killed that OHS this morning along with Goose and Crowley.

    EMOM: up to 155 then dropped back to 145 to work on form.
    OHS: 215

    8+22Rx.

    Ca$hout bench up to 235×5

    Happy Friday!

  • Crowley

    06/13/2014 @ 12:03 pm

    emom: up to 150
    ohs: 245×3 PR
    wod: 8+25rx

  • Mike Quigley

    06/13/2014 @ 12:01 pm

    EMOM – 115 to 135 to 115 to 125.
    OHS – 200# (PR)
    WOD – 8+4 RX
    Cashout – Bench and abs with Alec and Dennis.

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