168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648

Friday 12/19/14

December 18, 2014

W.O.D.

A.

5 Rounds

Split Snatch

High Hang

Low Hang

Ground

Rest Between Rounds.

Increase The Weight When Appropriate

B.

Sumo Deadlift

2-2-2-2-2

Advanced Training

Do Banded Speed Sumo Deadlifts On Part B At Moderate Weight 2reps x12 sets. Focus On Speed.

 Followed By

In 6 Sets

72 Pistols

90 Weighted Controlled Back Extensions

(Feet Straight Not Turned Out)

90 Weighted Sit Ups

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  1. Erin McGee Reply

    A. 60#
    B. 135#

  2. Chris T Reply

    105# and 255#

    Fun 630 class!

  3. Jamin Reply

    Good working out with 8:30 AM crew. Went relatively light on split snatch since I don’t often do that movement. 115#

  4. Sarah S Reply

    55#
    135#-170# 12 sets x 2 red band
    Pistols, unweighted back extensions, sit ups with kb

  5. Liz Reply

    A) 35# – 55# kept it light to work on good form, especially when coming off the ground.
    B) 125# – 195#. Did 200# once to see if I could, which is a new PR for me in the sumo grip.
    Great coaching from Jamin today!

  6. Sarah Lee Reply

    75#. 195#. Great working out with the 8:30 crew!

  7. Allan Reply

    A. 155# unbroken, 165# as singles
    B. 345# w/w blue band
    C. 45# B ext, 20# med ball GHDSU.

  8. Andy Mathieson Reply

    A. 135# (got 155# x1 with bad form so went back to 135#)
    B. 375#

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