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Lifting Ourselves and One Another

Thursday, December 26, 2019


A. Work to your heaviest in 12 minutes for:

Single Arm Dumbbell Overhead Squat – 5 reps/side.

B. 50, 40, 30, 20, 10 rep rounds for time of:

Double Unders (unbroken)
Alternating Dumbbell Ground to Overhead – 50#/35#

TT WOD – Snatch:

A.  Snatch High Pull/Power Snatch – 1/1 X 5-7 sets, rest 90-120s

Note:  If you break the set, you must start that set over from the beginning.

B. Hang Squat Snatch/Squat Snatch – 1/1 X 5-7 sets, rest 90-120s

Coach’s notes:

Post load worked up to for overhead squat and time to complete couplet for WOD and all loads for sets in TT WOD to comments.

WOD Leaderboard

Comments: 5

A. 20#
My below average squat mixed with my 5th percentile overhead mobility were a big help on this.
B. 14:14
All DUs unbroken.
50 unbroken
40/30 5 equal sets
20 4 equal sets
10 unbroken

Thanks for someone to fitness race against Sandy.

A: right hip and glute weren’t having anything to do with these. Did 12.5 and 15 before part B then 20 after thinking they’d be warmed up by then but not so much.
B: 14:18 rxd. All DUs UB.

Had fun chasing Derek. Almost caught him too. 😉

A. 20#. Body felt so tight today, and didn’t leave myself long to loosen up so left it at that and moved on to part b.
B. 5:52 Rxd, but uh, sorta. I realized afterwards I made up my own WOD. Did 50 DU, 10 ground 2 OH, 40/10, 30/10, 20/10, 10/10. Not sure what I was looking at this morning in my sleepy stupor but that’s definitely not what was programmed. My bad. Honestly might have been better for me today, short and sweet. All DUs unbroken which was a bright spot for me.
Thanks Derek!

A: 100#

– could have gone heavier, but that was the biggest DB at my home gym. So I did this weight twice.

B: Rx 10:38

– I feel like Brett programmed this for me as I’ve been chocking on the last rep of my DU lately… didn’t today, I did all the the DU and DBG2OH unbroken.

Happy Boxing Day everyone!

Haha, Ragnar, I did think of you after I put this one together…..
Nice work on your double unders Jeff, that is a bright spot!
Storbakken, what can we say, gotta have something to work on or where would the fun be……..

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