Embo

Thursday Jun 6 2019


Together we can change the world, just one random act of kindness at a time. 
~Ron Hall
1.) EMOM 7
3 Power Snatch @ 80%
2.) 15 min AMRAP
200m Run
20 Burpees
15 GHD Situps
10 Kettlebell Swings 70/53lb
*3.) 3 Rounds
24 Alt. Sledgehammer Hits
14 Tire Jumps
4 Tire Flips
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Completed at work
65# snatch and I beat nick so that’s all that matters
4 rounds + 200m
Power Snatch @ 115
3 Rounds + 8 situps
Situps instead of GHD's due to medical reason.
195# Power Snatch.
265# Split Jerks. No blocks
Blackwolf Run
Dialing it in to prep for the UWGB Vogel Wannabee golf outing with T69, AC Pasta, and Ter Bear.
4 rds + 9 burpees
95# power snatch; strength work
95# Snatch; 3 Full + 5 Burpees
155 4+4 burpees
4+125m(35kbs)Snatches w trainer
4 + 3 burpees
135# PS
3 rounds +20 burpees
105# power snatch; open gym w/Megan’s minions 😂
3 rounds + 20 burpees
PS @ 125#
3 rounds+ 5 ghd
185 snatch
2 rds and 3 kbs. 53# kb
125# power snatch
4+10 Burpees 🤮
170lb Power Snatches
3 + 15ghd RX
90# snatch
3rds + 4 burpees
That 53#er 🤪 snatch at 65#
105# power snatch
Open Gym
W the crew :) TTB 10min EMOM. + 115# Snatch
Open gym #Megansminios
4 rounds + 12 burpees
150# Power Snatches / *3.) complete NFT.
3 rounds +6 burpees ( sub slam ball #20 for ghd)
#60 snatch from hang
3 rounds + 200m row**
**WOD mods: row/15 burpees or 30 jump squats/20 GHSU/Russ Swings. PSn@#37. 20 min bike.
3 rds + 3 ghd ‘s
135# ps
3 rds + 6 GHD
135#
2 + 14 burpees small KB, sit ups, bike
Burpees are the worst.