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Saturday, December 17 2016

Posted by Mandee on December 16, 2016   |   8 Comments

shelby

 

 

 

WOD:

A. Alternating Bench Press & Hang Power Snatch: 6 – 4 – 2 – 1    E2MOM

B. 3 minute AMRAP of:

5 hang power snatch  115/75   RX+ 155/105   (MRX 95/65)

10 barbell push-ups

rest 2 minutes

3 minute AMRAP of:

5 hang power snatch

5 bar facing burpees

rest 2 minutes

3 minute AMRAP of:

5 hang power snatch

5 barbell push-ups

5 bar facing burpees

C. Core Development:

30 hip extensions

 

 

CFHSV Running & Endurance WOD:

EMOM x 10 minutes
-6 Russian KBS  32/24
-100m run

rest 3 minutes

E1:30MOM x 15 minutes
-12 goblet squats  32/24
-AMRAP 40yd shuttle run

8 responses to “Saturday, December 17 2016”

  1. Nathaniel says:

    Shelby!! That’s why I’m talkin bout! Keep up the awesome work and keep bringing that smile to the gym. Love it 🙂

  2. Mandee says:

    Oh yeah Shelby! Love this cool pic of an awesome athlete working hard! Keep it up stud! 🙂

  3. BP says:

    A. 205-235-265-290x
    135-145-155-165PR
    B. 128 RX

  4. Nathaniel says:

    A1. Bench Press – 250

    A2. Hang Power Snatch – 185

    B. 120 reps rx +

  5. Bradley says:

    A1. Bench – 185(6) – 215(4) – 235(2) – 250(x)

    A2. Snatch – 130(6) – 150(4) – 165(2) – 180(1)

    B. 89 Reps Rx+

  6. Justin says:

    225(6)-275(2)-315(1)-325(1)
    135(4)-155(1)-165(1)-175(1)
    76/41/61=178 rx

  7. Steve Price says:

    A.😪

    B. 175 hang power snatch

    C. 121 Rx