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Tuesday, December 3 2019

Posted by Mandee on December 2, 2019   |   15 Comments

 

3min EMOM x 4 sets = 12min

First Minute = 1 Squat Clean to 5 Front Squats

Second Minute = 3-5 Strict Pull-up/Chest to Bar to 3-5 Strict Toes to Bar

Third Minute = Rest

2 Rounds For Time or (1 Round For Time):

400m (800) Run

10 (20) Front Rack Lunges
2 (4) Rope Climbs   15′   MRX 10′
400m (800) Row or 1km (2km) Assault Bike

15 (30) Back Squats
20 (40) Pull-Ups   MRX Ring Rows

BB Loads =   95/65   RX+ 115/75   MRX 75/55

Flexibility and Pistol Development

2x30sec Couch Stretch or Modified Couch

10 Pistols (each leg) or 10 Pistol Progressions

2x30sec Head to Floor Straddle Stretch

10 Pistols (each leg) or Pistol Progressions 

2x 30sec Pigeon/Swan/Piriformis Stretch

10 Pistols (each leg) or 10 Pistol Progressions

15 responses to “Tuesday, December 3 2019”

  1. Nathaniel says:

    Amanda N for Never backs down! Nice swing by a nice person. Amanda is a bad to the bone athlete that carries herself with humility. She’s been representing since she walked through that big garage door. You rock Amanda, keep it up!

  2. Mandee says:

    Oh yeah, this woman is an athlete! Any WOD, any movements, any day of the week, Amanda N shows up and dominates. Super nice person with a great attitude and a stellar work ethic. Keep killing it, stud! 😃

  3. Lewie Lew says:

    She’s ok for Military Police I guess… 😉

  4. BP says:

    185 high bar squat x5
    3 Strict CTB / 3 strict TTB.
    16:04 Scaled

  5. Justin says:

    165/5-5
    14:49 scaled

  6. Nathaniel says:

    13:32 rx + w/ C2B

  7. CJ VK says:

    A. ✅ @ 200
    B. 17:34 rx (c2b)

  8. Duke says:

    15:05 scaled

  9. Mandee says:

    15:00 RX+ with C2B

  10. B.A. says:

    look at Amanda, always killing it, day in and day out..

    A. 135 lbs & Muscle Up’s
    B. 17:01 RX w/ C2B pull up’s

  11. steve price says:

    Amanda is a “BEAST “ !!!!!!
    A. 1 Squat Clean to 5 Front Squats: 205, 205, 205, 235
    B. 3 Strict Chin Ups every round
    C. 1 + 12 Rx+

  12. JJ Millich says:

    A: 135 across
    A2: 4 Strict PUs/4 CTB/4 Strict TTB
    B: 12:45, scaled
    (All Bike/6 PUs per RC/115#)

  13. Case of the Monday's on Tuesday. says:

    SCALED – Except the row, I think I RX’ed the rowing, I am 90% on that. I will have to check the video.

  14. Chef Tyler says:

    A:
    155-165-185-205
    Pu: 5-4-4-3
    T2b: 5-3-3-2
    B:
    16:11 Rx+ (Row)

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