ANNOUNCEMENTS
– Our December On-ramp class begins next Tuesday December 5th at 6pm. This will be the final on-ramp at our current location. Tell your friends!
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Snatch Grip Deadlift
5 x Power Snatch
5 x Snatch
5 x Overhead Squat
III. Mobility
Impact/Focus: Snatch Doubles EMOTM
EMOTM for 10:00 execute 2 x Snatch repetitions touch and go style. Increase weight every 1-2 sets as able.
10 Rounds of
2 x Snatch EMOTM
Post scores to comments.
“Enthalpy”
2 rounds for time of
14 x American KB Swings (32/24kg)
14 x Pull-ups
14 x Ring Dips
12 x American KB Swings (32/24kg)
12 x Pull-ups
12 x Ring Dips
10 x American KB Swings (32/24kg)
10 x Pull-ups
10 x Ring Dips
Notes: 16 minute time cap, incentive to get sum’, freaks.
Post scores to comments.
155#.
12:15
Snatch EMOTM: 65#
Enthalpy: 1+10 (20kg)
“Snatch EMOTM”: Power Snatch – 85# focused on technique, which needs more focus.
“Enthalpy”: 1 + 68 (20kg), and used up all my energy!
Next WOD will be “Entropy”?
Snatch Doubles EMOTM: 145#x2 PR! / 150# x1 PR!!
“Enthalpy”: 1+8 (Dips with no band but not quite full depth each rep)