The Highest Shamrock

Ignacirow
Ignacirow

Warm-up
20 hollow rocks with the medball
10 wall balls (30/20)
20 hollow rocks with the medball
10 wallballs to 11ft
20 hollow rocks with the medball
10 2fer1 wallballs

Grab a barbell and Warm up Snatch
5 muscle snatch
5 hang power snatch
5 drop snatch
5 snatch balances
5 high hang snatches
5 mid hang
5 full snatches

Oly
EMOM:10
1 Power Snatch
1 Squat Snatch

Strength
Back Squat
2-2-2-2-2

WOD
12 minute AMRAP
10 Wallballs – 11ft  (20/14)
4 Power Snatches

Games (135/95)
Regional (115/80)
Open (115/80); 20/14:10ft

10 Comments

  • biscoe

    12/17/2013 @ 2:32 pm

    emom: 165#
    squat: 395#
    wod: 8+6 @ games

  • biscoe

    12/17/2013 @ 2:32 pm

    emom: 165#
    squat: 395#
    wod: 8+6 @ games

  • Mike Brown

    12/17/2013 @ 4:12 am

    warm-up: done
    EMOM: 135# all
    back squat: up to 325#
    WOD: 8+13 regional

  • Mike Brown

    12/17/2013 @ 4:12 am

    warm-up: done
    EMOM: 135# all
    back squat: up to 325#
    WOD: 8+13 regional

  • Liz

    12/16/2013 @ 11:39 pm

    EMOM: up to 85#
    Backsquat: 175#x2
    WOD: 7+6 @ open

  • Liz

    12/16/2013 @ 11:39 pm

    EMOM: up to 85#
    Backsquat: 175#x2
    WOD: 7+6 @ open

  • Crowley

    12/16/2013 @ 9:04 pm

    warm-up: done
    EMOM: up to 165# – did an extra minute so I could try 165#
    back squat: up to 315#
    WOD: 8+1 games

  • Crowley

    12/16/2013 @ 9:04 pm

    warm-up: done
    EMOM: up to 165# – did an extra minute so I could try 165#
    back squat: up to 315#
    WOD: 8+1 games

  • Kara

    12/16/2013 @ 2:34 pm

    warm up: done
    EMOM: 80#
    Back Squat: 150#, need to work on, these were so much heavier in the strength cycle 🙁
    WOD: 7 + 5 @ open

  • Kara

    12/16/2013 @ 2:34 pm

    warm up: done
    EMOM: 80#
    Back Squat: 150#, need to work on, these were so much heavier in the strength cycle 🙁
    WOD: 7 + 5 @ open

Comments are closed.

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