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Lifting Ourselves and One Another

Wednesday, December 26, 2018

A1.  Ring inverts – 5 reps X 5 sets, rest 90-120s

A2.  D-ball ground to over alternating shoulder – 10 reps (5/side) X 5 sets, rest 90-120s

A3.  Dumbbell front (paused) squat – 6 reps X 5 sets, rest 90-120s

Notes:  Pause 3 FULL seconds in the bottom.

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard

Comments: 2

A. 12 min to build to a heavy 3 position squat clean (high hang, hang, clean) without dropping the bar.
B. 3min AMRAP – 9 cals on the bike, 9 power cleans @ 95#
rest 3:00
C. 3 min AMRAP – 9 cals on the bike, 7 hang squat cleans @ 115#
rest 3:0p
D. 3 min AMRAP – 9 cals on the bike, 5 squat cleans @ 135#

A. Upto 165#
B. 3 rounds
C. 2 rounds + 3 cals
D. 2 rounds + 2 cals

Did the Christmas day WOD (modified a few things) on boxing Day in a group of 3 with my mom and my brother’s girlfriend back home. Dad and my brother sat on the couch and watched us… sigh.

1. Lunges RXd
2. One partner did knee ups while the other did a dumbbell carry (25#/ hand) the length of the shop and the 3rd rested. (I did t2b)
3. 100 single unders each (I did DU’s) while both other partners held a plank. We all did two sets of 50.
4. 100 burpees – 1 partner working at a time.

So nice to move after all the food!!! Merry Christmas everyone!

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