Press x5
40-50-60%
AMRAP in 12 min
20 Alternating DB Snatch (50/35#)
10 Box Jump Overs (24/20”)
2 Ring Muscle-ups (6 Pullups)
Compare to June 13/18
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Press- 30#-35#-40#
WOD- 4 rounds plus 15 DB cleans for a score of 143
DB snatch I mean LOL
Press x3
40-50-60%
Worked up to 50# and did 5 reps instead of 3
AMRAP in 12 min
20 Alternating DB Snatch (50/35#)
10 Box Jump Overs (24/20”)
2 Ring Muscle-ups (6 Pullups)
Did 4 rounds plus 21 reps (20 snatches plus one box jump )
149 reps
Used 30# . Did Pullups
Thanks for pushing me to go higher in weight Shane
Press x5 (Nice sharing the bar Heidi and Ryanne)
40-50-60%
35-45-50#
AMRAP in 12 min
20 Alternating DB Snatch (@25#)
10 Box Jump Overs (20”)
2 Ring Muscle-ups (6 Pullups)
Total: 5 rounds + 5 DB snatches 165 reps
Could have gone a little heavier but still testing what I can handle.
Last time 5 more reps but 5# lighter.
Thanks Shane. Good job everyone!
Press x3
40-50-60%
55-65-80
AMRAP in 12 min
20 Alternating DB Snatch 40#
10 Box Jump Overs (24”)
2 Ring Muscle-ups (6 Pullups) – did MU progressions.
160 reps.
Press x3
40-50-60%
75# – 85# – 95#
AMRAP in 12 min
20 Alternating DB Snatch – 45#
10 Box Jump Overs – 20”
2 Ring Muscle-ups – 6 RRs
TOATL: 120 reps…thanks for the technique tips Shane
Press x5
55-70-85
WOD Rx’d
159 (1 rep shy of 5 rounds)
Had a hard time with muscle-ups this morning. Felt like I had to relearn them.
Welcome Catherine!
Press x5
40-50-60%
65-85-95
AMRAP in 12 min
20 Alternating DB Snatch (50/35#)
10 Box Jump Overs (24/20”)
2 Ring Muscle-ups (6 Pullups) did PUs
4 Rounds + 1 PU 158 reps was 190 reps last time
Thanks Matt!
Press x5
40-50-60%
35-50-55#
AMRAP in 12 min
20 Alternating DB Snatch (50/35#)
10 Box Jump Overs (24/20”)
2 Ring Muscle-ups (6 Pullups)
WOD: 20# DB / 20″ Step Ups / Ring Rows
4 Rounds + 27 Reps = 155 Reps
2018 did 35# DB and Jumping; 4 rounds + 3 Reps.
Thanks Blake!
Press x5
40-50-60%
75-95-115
AMRAP in 12 min
20 Alternating DB Snatch (50/35#)
10 Box Jump Overs (24/20”)
2 Ring Muscle-ups (6 Pullups)
171 rx First 4 minutes were good…last 8 minutes hurt.
I can’t believe I am actually finishing muscle up workouts….crazy!
Look a you go!
177 reps (5+17)
30 lbs DB
20” box jump
6 kipping pull-ups
Press x5
40-50-60%
45-55-65
AMRAP in 12 min
20 Alternating DB Snatch (50/35#)-35#
10 Box Jump Overs (24/20”)- 20”
2 Ring Muscle-ups (6 Pullups)
Did 5 rounds and 9 dB Snatch, first round I did 6 strict pull-ups, the other rounds I did ring rows!
169 reps.
pressx5
45-60-70
AMRAP in 12 min
20 alternating DB snatch 35#
10 box jump over
2 ring muscle up( 6 ring row 0
170 rep
Press x5
65-85-100
AMRAP in 12 min
20 Alternating DB Snatch (@35#)
10 Box Jump Overs (24”)
2 Ring Muscle-ups (6 Pullups)
Total: 3rounds + 5 box jumps 121 reps
Poor result…Haven’t been 100% lately
Press x5
40-50-60%
35# – 40# – 45#
AMRAP in 12 min
20 Alternating DB Snatch (20#)
10 Box Jump Overs (20”)
2 Ring Muscle-ups (6 Ring Rows)
Score: 4 rounds
Tweaked my ankle on the box, so did about half step overs.
Also, Kevin’s snarky comment/scoff/eye roll is making me admit to myself that I need to work on pullups.
I agree.
Press x5
40-50-60%
35-45-50#
AMRAP in 12 min
20 Alternating DB Snatch (@25#)
10 Box Jump Overs (20”)
2 Ring Muscle-ups (6 Pullups)
3 Rounds + 20 DB Snatches
I struggled hard (more than usual) with my Pull ups this morning.
Cashed out with the 12 Days of Christmas ….12 cal bike/25 cal row/25 burpees
Presses – 40/45/55
WOD – 171 with 35#, 20″ and pull ups.
Press @ 65/85/105#
Wod rx’d
6 rounds and 26
218 reps
All but one set of snatches unbroken
6pm class
Press x5
40-50-60%
40 – 45 – 50
AMRAP in 12 min
20 Alternating DB Snatch (30#)
10 Box Jump Overs (20”) Step Overs
2 Ring Muscle-ups (6 Ring Rows)
143
Tried the muscle snatch, i was surprised I managed it!
7pm OG
Back Squat x5
40-50-60
75 – 85 – 100
25 synchro burpees with Janet and Sam
A super fun sandbag wod (30# ruck- green sandbag)
4 rounds (supposed to be 6 rounds 🤦♀️)
Step ups (12″ box)
15 cal bike
17:23
Finished with
12 cal bike/25 cal row/ 19 burpees
WU + MOB x 1
12 Cal Bike
19 Burpees
Group WU + MOB
Press x 5
40, 50, 60%
25, 32, 36 (shoulder is quite sore)
12 Min AMRAP
20 Alt DB Snatch @ 20
10 Box Step Overs 20”
6 RRs
4R + 1 RR (158 Reps)
Thank you Shane!
25 Cal Row Cashout to finish up today’s 12 Days of Fitmas challenge
pressx5
45-65-75
AMRAP in 12 min
20 alternating DB snatch 35#
10 box jump overs
6 ring rows
160 reps
Thanks Shane
Press x5
35-55-65
WOD with pull ups, rest rx
154 reps
Thanks Cara!!