Thursday 22 December

Jordan with a reflective belt looking all determined

WOD

Joshie

Three rounds for time:
21 Dumbbell squat snatches, right arm, @ 40/30 lbs
21 L-Pullups
21 Dumbbell squat snatches, left arm, @ 40/30 lbs
21 L-Pullups

SCALES

Gold

Three rounds for time:
18 Dumbbell squat snatches, right arm, @ 35/25 lbs
18 Kipping L-Pullups
18 Dumbbell squat snatches, left arm, @ 35/25 lbs
18 Kipping L-Pullups

Silver

Three rounds for time:
15 Kettlebell power snatches, right arm, @ 35/26 lbs
15 Strict band-assisted pullups
15 Kettlebell power snatches, left arm, @ 35/26 lbs
15 Overhead squats @ 45/35 lb bar

Bronze

Three rounds for time:
12 Kettlebell power snatches, right arm, @ 26/26 lbs
12 Ring rows
12 Kettlebell power snatches, left arm, @ 26/26 lbs
12 Wall squats

 WARMUP

AMRAP 8 minutes

5 Ring pullups or ring rows
5 Overhead squats, choose your scale:

 Single arm, light dumbbell or kettlebell
Both arms, empty bar
Unloaded, wall squats

Oligodendrocytes, Astrocytes, and Myelin… oh my (skip to this section of the post near the middle) -Tony Gentilcore

5 thoughts on “Thursday 22 December

  1. My athletes this morning really rocked it. Everyone heavily modified the WOD, yet greatly challenged himself. Ken especially worked his ass off.

    After class I did some strength work
    Squat Clean singles: 195-205-215-225-234-245-250(PR by 5)
    Push Press doubles: 155-165-175-185-195-205×1-200

    Planning on hitting Joshie in some form later this afternoon.

  2. Joshie: 37:58 Rx

    Goal at 15 minutes became just to finish.
    Goal at 25 minutes became to finish without dying.
    Found lots of reasons why I should stop at two rounds, but didn’t.

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