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WOD for Friday 12-12-14 and Weekend Schedule

December 13, 2014

GOLD

EMOMx10. 2 Power Snatches at 90% 1 RM.

Then

54321
FS/HSPU

BLACK
30 Backsquats for time at 70-80%

then

Pullup Ladder 1-2-3-4
Max Reps in 12 Minutes

Mixed Doubles Competition Schedule:
9am Athlete Briefing. Please be on time.
9:15 Competition Starts.

10:30 Final Wod Announced/Athletes Briefed.

11-12 Noon Open Gym

All are welcome. First 2 events already posted. Count on at least 2 more.

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6 comments

  1. Black #1 – 30 BS at 155lbs in 10:02 minutes
    #2 – pull-up ladder did 43 reps in 12 minutes with 2 thin bands for assistance. I attempted the set of 3 pull-ups in the round of five and missed twice. My grip and arms were exhausted. I might not be able to walk tomorrow, but it felt good to get back into the gym. 🙂


  2. Gold:
    20 snatches @ 70lbs

    FS/HSPU: messed up and did 5 HSPU for rounds of 4 and 3 until I found out I was doing it wrong.
    11:29 with 115lbs/kipping HSPU 5/5, 4/5, 3/5, 2/2, 1/1


  3. Gold
    20 snatches @ 90

    WOD:
    Front squats at 145
    Deficit kipping hspu (2 10lb plates on each side)
    14:19? (Or 14 something I forget)


  4. Black…. BS 9:11@175….PU 111reps


  5. I did the gold side in the AM. Snatches 2@ 140 but sloppy. Moved down and did the next 18 @ 125 decent. 5-4-3-2-1 FS/HSPU @ 215 and Strict HSPU 7:02. Hard. Never did get unbroken strict HSPU. In the PM I did the pullup ladder and got 13 rds plus 1+2+3 then missed #4 on the set of 4 so 136 total. To equal Greg’s 16 rds I had to go 1 rd every 45 seconds. Did so for 7 minutes then missed one, then missed again at about 9:30.


  6. Jason

    Black

    30 BS @225 =9:00
    Went 245 for first 7 then had to lower load. Although not planning to compete tomorrow, probably could not do to soreness.

    Pull up ladder. Scored 48 or 5 rounds with a miss on the 4th of 4 in the 4th and 5th round. Did first round no assist then added black.



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