Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

Strength:
Snatch, 5 sets @ 70-75%

WOD:
“Nancy”
Five rounds for time of:
400m Run
15 Overhead Squats (95 lb./65 lb.)

Compare to January 28, 2015. Post loads and time to comments.

________

LEANFIT:
For time:

1,500m Row
“Helen”, 3 rounds of:
400m Run
21 Kettlebell swings (35 lb./26 lb.)
12 Pull-ups

Post time to comments.

_________

DE:
For time:

4 rounds of:
500m Row
400m Run

Rest 2 minutes, then complete:
4 rounds of:
15 Deadlifts (135 lb./95 lb.)
30 Sit-ups
400m Run

Post time to comments.

Media:
Tuesday WOD, December 15, 2015

9 thoughts on “Tuesday WOD, December 15, 2015

  • December 15, 2015 at 8:37 am
    Permalink

    Strength: 135#

    WOD: 14:26 Rx

    (Two minutes faster than my previous attempt)

  • December 15, 2015 at 12:23 pm
    Permalink

    Strength: power snatch, 5 sets at 155# (70-75%)

    Leanfit: 16:34 RX

  • December 15, 2015 at 1:29 pm
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    DE (modified): 36:41

    Replaced 500m row with 100 double unders (so 400 total)

  • December 15, 2015 at 2:37 pm
    Permalink

    10 min EMOM hang snatch, 1 rep, up to #185

    Nancy
    11:55 RX

  • December 15, 2015 at 3:56 pm
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    2 min slower than PR

    16:27 RX

    Snatch work 155#

  • December 15, 2015 at 8:33 pm
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    155-165#

    11:48RX

    Legs were surprisingly fatigued from yesterday

  • December 15, 2015 at 10:51 pm
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    Strength 155-165

    WOD: 13:58

    I’ll take being within a little over 2′ of Kelly’s time when there’s running

  • December 16, 2015 at 6:37 am
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    15:56 – a little better than last time but not PR

  • December 16, 2015 at 9:40 am
    Permalink

    85# on snatch and 18:08 Rx on Nancy

Comments are closed.