WOD 12/11/12 C
10 Minutes of Shoulder/ Hip/ Back Mobility
WU- 3 Minutes Max Reps Double Unders/2 RNFT of: 15 each Walking Lunge/20 Sit Ups/10 each Step Ups (24/20″)
Power Snatch- 5 Minutes Warm Up to 80%/2/2/2/2/2 @ 80% (Touch & Go Reps/15 Min Cap);90 Seconds Rest Between Efforts
12 Minute AMRAP of: 21 Burpee on to plate/15 K2E/9 Ring Dip
The sweetest photo ever! Gilliebean, she’s already coaching, how cute! Put that one in the Guiness Records!
We’ll get her Level 1 Cert as soon as she can walk. 😉
3 Min MR DU’s=204
2 RNFT of: 15 ea W.Lunge/20 Sit Up/10 Step Up (24″)
Power Snatch- 5@45/3@65/2@95/115/125/135/145F
2×5@110 (80%)
12 min amrap of: 21 Burp/15 K2E/9 Ring Dip=3+21+15 RX’d
Thought it was 12 min max effort Power Snatch:( (oops)
WU: 3 Minutes Max Reps Double Unders / 2 RNFT of: 15 each Walking Lunge / 20 Sit Ups / 10 each Step Ups (24/20″): 144 DUs
Power Snatch: 5 Minutes Warm Up to 80%/2/2/2/2/2 @ 80% (Touch & Go Reps/15 Min Cap);90 Seconds Rest Between Efforts: 2/2/2/2/2 @ 95 lbs
12 Minute AMRAP of: 21 Burpee on to plate / 15 K2E / 9 Ring Dip: 3 rounds + 3 burpees
WU- 3 Minutes Max Reps Double Unders/2 RNFT of: 15 each Walking Lunge/20 Sit Ups/10 each Step Ups (24/20″) – Forgot to keep track. Max was around 30, though.
Power Snatch- 5 Minutes Warm Up to 80%/2/2/2/2/2 @ 80% (Touch & Go Reps/15 Min Cap);90 Seconds Rest Between Efforts – @ 115
12 Minute AMRAP of: 21 Burpee on to plate/15 K2E/9 Ring Dip – 2rds + 21 burpees + 15 k2e
WU: 3 Minutes Max Reps Double Unders / 2 RNFT of: 15 each Walking Lunge / 20 Sit Ups / 10 each Step Ups (24/20″): 100 DUs
Power Snatch: 5 Minutes Warm Up to 80%/2/2/2/2/2 @ 80% (Touch & Go Reps/15 Min Cap);90 Seconds Rest Between Efforts: 2/2/2/2/2 @ 125lbs
12 Minute AMRAP of: 21 Burpee on to plate / 15 K2E / 9 Ring Dip: 3 rounds + 1 burpee
Warm Up – 56 Double Unders in 3 mintes follwed by 2RNFT..
– New rope is so damn curly
Snatch – 2/2/2/2/2/2 @ 55lbs
Power Clean and Jerk 1 EMOM for 8 min @ 85
12 Min AMRAP – 1 round :-/
new gear is sweet
Ditto on the equipment
Warmup: 3x Thrusters w baby (18#) / rest / 1-arm Rope Undulation at :45 / :20 / :45
6 rounds of :45 each w :20 rest of 12″ box jumps / kb swings
?? Rounds of front squat w kb / waiter walk
9 min AMRAP of 20 burpees / 15 knee raises / 10 dips
I felt like my grip strength has improved since its rotten condition after Olivia’s birth. Perhaps it’s connected to ligament looseness?
3 min max calorie row => 46
During this row, I unofficially PR’d my 500m time by a few seconds. Did it in 2:04.