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Thursday, December 5 2019

Posted by Mandee on December 4, 2019   |   5 Comments

 

 

3min EMOM x 4 sets = 12min

1st Min = 10 BW/.75% Bench Press or 10 Parallette Push-Ups

2nd Min = 10 Kettlebell Goblet Squats or 10 KB Goblet Lunges (alt)  32/24/16

3min = REST

TEAM WOD

3 Rounds For Time:
P1 = 12 Barbell Push-ups / P2 = BB Plank Hold

6 Synchronized Hang Squat Cleans

P2 = 12 BB Push-ups / P1= BB Plank Hold

6 Synchronized Thrusters
18 Partner Passing WallBall Sit-Ups (over barbell)

BB Loads =   115/75   RX+135/95   MRX 95/65

WBs =   20/14lbs   MRX 14/10

Core Development

20 High Plank Partner Alternating High Fives

1min Hip Extension Hold
1min Low Plank Hold

5 responses to “Thursday, December 5 2019”

  1. Nathaniel says:

    Glad to have Chase back in the building! He’s a high skilled athlete that stays smart and always improves. Chase is a good dude that always brings a good attitude and effort to every WOD. Keep reppin’ !

  2. Mandee says:

    Chase looking focused and moving well as always! This guy has been committed to form, technique and standards since day one and it certainly shows. And he’s as nice as they come 😃 Looking good, Chase!

  3. JJ Millich says:

    A1: 10/10/10/8 @ 185#
    A2: 10 goblet squats @ 24kg across
    B: 5:15, RX solo
    (15 sec BB plank holds for partner push-up reps)

  4. steve price says:

    10:50 Rx+, This 53 year old teamed up with a 33 year old stud of an athlete (Stanley), I definitely slowed him down !!! Appreciate the push Stanley !!!!!!!

  5. Justin says:

    205/24kg
    5:11 with Mo