EMOM 12 min
Min 1 – 12-15 DB Snatch (L)
Min 2 – 30 sec plank
Min 3 – 12-15 DB Snatch (R)
Min 4 – 30 sec hollow hold
Anthony is back!
17 thoughts on “The Day After”
Kelly B
Press x2
50%×5(45#)
60-70-80-85-90%(nice sharing the bar Ryanne)
50-60-65-70-75#
EMOM 12 min @30# (should have used 35#)
Min 1 – 12-15 DB Snatch (L)
Min 2 – 30 sec plank
Min 3 – 12-15 DB Snatch (R)
Min 4 – 30 sec hollow hold (1 min hold on last round)
Thanks Shane. Good job everyone!
Remi F
Press x2
60-70-80-85-90%
65-75-90-105-110-115
EMOM 12 min (w/ 50#)
Min 1 – 12-15 DB Snatch (L) – did 12s, 15 last round
Min 2 – 30 sec plank
Min 3 – 12-15 DB Snatch (R) – same as (L)
Min 4 – 30 sec hollow hold
EMOM 12 min
Min 1 – 12-15 DB Snatch (L) – 45#
Min 2 – 30 sec plank
Min 3 – 12-15 DB Snatch (R)
Min 4 – 30 sec hollow hold
Had to roll back out before competing last round.
Fred
Not sure who is coaching the nooner but since I did not do Murph yesterday, would like to come in and do in my corner of the gym. Is this a possibility?
Fred
Did Murph @ noon: unweighted time = 44:37
Del
Press x2
60-70-80-85-90%
95-105-125-135-140
EMOM 12 min
Min 1 – 15 DB Snatch (L) 50#
Min 2 – 30 sec plank
Min 3 – 15 DB Snatch (R)
Min 4 – 30 sec hollow hold
Thanks Shane!
Kevin
Press x2
65-85-100-115-120-125 (tough, but it went up)
WOD w/ 50#
DBS – 15 reps
Planks – UB
HH – first 2 with one leg tucked, last round full move
Jeff Leech
Press x2
60-70-80-85-90%
105-135-150-185-185(1)
I think I was a little tired from yesterday(Murph)
EMOM 12 min
Min 1 – 12-15 DB Snatch (L)
Min 2 – 30 sec plank
Min 3 – 12-15 DB Snatch (R)
Min 4 – 30 sec hollow hold
I did 12 DB Snatch #50 Next time I should use #70
Gabriel
Press x2
60-70-80-85-90%
65-70-80-85-95×1
EMOM 12 min
Min 1 – 12-15 DB Snatch (L)
Min 2 – 30 sec plank
Min 3 – 12-15 DB Snatch (R)
Min 4 – 30 sec hollow hold
EMOM 12 min @35#
Min 1 – 15 DB Snatch (L)
Min 2 – 30 sec plank
Min 3 – 15 DB Snatch (R)
Min 4 – 30 sec hollow hold (1 min hold on last round)
Thanks Shane.
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Press x2
50%×5(45#)
60-70-80-85-90%(nice sharing the bar Ryanne)
50-60-65-70-75#
EMOM 12 min @30# (should have used 35#)
Min 1 – 12-15 DB Snatch (L)
Min 2 – 30 sec plank
Min 3 – 12-15 DB Snatch (R)
Min 4 – 30 sec hollow hold (1 min hold on last round)
Thanks Shane. Good job everyone!
Press x2
60-70-80-85-90%
65-75-90-105-110-115
EMOM 12 min (w/ 50#)
Min 1 – 12-15 DB Snatch (L) – did 12s, 15 last round
Min 2 – 30 sec plank
Min 3 – 12-15 DB Snatch (R) – same as (L)
Min 4 – 30 sec hollow hold
Press x2
60-70-80-85-90%
WU – 75# x 5
95# – 110# – 125# – 130# – 140#
EMOM 12 min
Min 1 – 12-15 DB Snatch (L) – 45#
Min 2 – 30 sec plank
Min 3 – 12-15 DB Snatch (R)
Min 4 – 30 sec hollow hold
Had to roll back out before competing last round.
Not sure who is coaching the nooner but since I did not do Murph yesterday, would like to come in and do in my corner of the gym. Is this a possibility?
Did Murph @ noon: unweighted time = 44:37
Press x2
60-70-80-85-90%
95-105-125-135-140
EMOM 12 min
Min 1 – 15 DB Snatch (L) 50#
Min 2 – 30 sec plank
Min 3 – 15 DB Snatch (R)
Min 4 – 30 sec hollow hold
Thanks Shane!
Press x2
65-85-100-115-120-125 (tough, but it went up)
WOD w/ 50#
DBS – 15 reps
Planks – UB
HH – first 2 with one leg tucked, last round full move
Press x2
60-70-80-85-90%
105-135-150-185-185(1)
I think I was a little tired from yesterday(Murph)
EMOM 12 min
Min 1 – 12-15 DB Snatch (L)
Min 2 – 30 sec plank
Min 3 – 12-15 DB Snatch (R)
Min 4 – 30 sec hollow hold
I did 12 DB Snatch #50 Next time I should use #70
Press x2
60-70-80-85-90%
65-70-80-85-95×1
EMOM 12 min
Min 1 – 12-15 DB Snatch (L)
Min 2 – 30 sec plank
Min 3 – 12-15 DB Snatch (R)
Min 4 – 30 sec hollow hold
I did 12 DB Snatch #50
Thanks Shane!
Press x2
50%×5(45#)
60-70-80-85-90%
45-55-65-70-75#
EMOM 12 min @35#
Min 1 – 12 DB Snatch (L)
Min 2 – 30 sec plank
Min 3 – 12 DB Snatch (R)
Min 4 – 30 sec hollow hold (50sec hold on last round)
Back to some posting….. and some accountability. Been lazy and in the lull. Need a fall body now
Press
95×5
110×2
125×2
145×2
155×2
165×2
WOD with 50 lbs
And what I like to call ” broken cannon balls” hollow holds
Time to get back to work on stuff
Press x2
50%×5(85#)
60-70-80-85-90%
100-115-135-140-150#
EMOM 12 min @35#
Min 1 – 15 DB Snatch (L)
Min 2 – 30 sec plank
Min 3 – 15 DB Snatch (R)
Min 4 – 30 sec hollow hold (1 min hold on last round)
Thanks Shane.
Opps 45s hold not 1 minute on last hollow hold
Push press
35# to 70#
PR of 5#…
12 minute EMOM
20# DB
Thanks Jannelle!
mob
press x2
65×5 70-80-85-95-100-105
EMOM 12 min
min 1 15 DBS ( L ) 35#
min 2 30 sec plank
min 3 15 DBS ( R )
min 4 30 sec hallow hold
Press x2
50%×5 – 75#
60-70-80-85-90%
85-95-110-120-125#
EMOM 12 min @ 40#
Min 1 – 15 DB Snatch (L)
Min 2 – 30 sec plank
Min 3 – 15 DB Snatch (R)
Min 4 – 30 sec hollow hold
Thanks Janelle!
Push press*2
50,60,70,80,85-1,85-1
12 minute EMOM
30# DB
Thanks Janelle!