Friday, December 13, 2019

12min AMRAP:
-1 Deadlift 115/75 RX+135/95 MRX 95/65
-2 Hang Power Cleans *no sqt clean into
-3 Front Squats
-4 Front Rack Lunges (forward or backward)
-5 S2O
-6 Pull-Ups RX+ C2B

15 thoughts on “Friday, December 13, 2019”

  1. WOD w/75#, Hang Muscle Cleans, and Shoulder Presses:
    7 rounds + 3 reps

    Power Clean: 1@190, 1@190, 1@215
    Clean & Jerk: 1@210, 1@245 (failed jerk)

  2. Tempo front squats
    4 sets of 5
    205-235-255-275
    1 set of 3 @305 failed fourth rep
    Wod RX’D
    10 rounds
    Good job today everyone

  3. 2.3 mile run
    Strength: Tempo front squats
    4@135, 4@155, 3@175, 3@175, 3@175

    WOD Rx:
    6 rounds + 13 reps (3 S2O)

    2.3 mile run

  4. Front Squats sets of 3
    205-235-255-275-305(2)

    WOD Rx:
    9+6

    Didn’t have much business being in the gym today, long tough week and thoroughly worn out

  5. Tempo front squats
    1. 145 (3)
    2. 155 (4)
    3. 155 (4)
    4. 155 (4)
    5. 155 (4)

    WOD Rx
    10 + 1 DL
    all pull-ups unbroken butterfly until last 2 rounds

    Core work

  6. Strength- social hour with Steph Chrissy and Jordan
    WOD rx 11 rounds. Thanks for the push Sonya

    Love this picture Nicole!

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