The Highest Shamrock

Dec 16th, 2013

Category: Competitor

The Highest Shamrock

Ignacirow

Ignacirow

Warm-up
20 hollow rocks with the medball
10 wall balls (30/20)
20 hollow rocks with the medball
10 wallballs to 11ft
20 hollow rocks with the medball
10 2fer1 wallballs

Grab a barbell and Warm up Snatch
5 muscle snatch
5 hang power snatch
5 drop snatch
5 snatch balances
5 high hang snatches
5 mid hang
5 full snatches

Oly
EMOM:10
1 Power Snatch
1 Squat Snatch

Strength
Back Squat
2-2-2-2-2

WOD
12 minute AMRAP
10 Wallballs – 11ft  (20/14)
4 Power Snatches

Games (135/95)
Regional (115/80)
Open (115/80); 20/14:10ft

DISCUSSION 10 Comments

  1. biscoe 12/17/2013 at 2:32 pm

    emom: 165#
    squat: 395#
    wod: 8+6 @ games

  2. biscoe 12/17/2013 at 2:32 pm

    emom: 165#
    squat: 395#
    wod: 8+6 @ games

  3. Mike Brown 12/17/2013 at 4:12 am

    warm-up: done
    EMOM: 135# all
    back squat: up to 325#
    WOD: 8+13 regional

  4. Mike Brown 12/17/2013 at 4:12 am

    warm-up: done
    EMOM: 135# all
    back squat: up to 325#
    WOD: 8+13 regional

  5. Liz 12/16/2013 at 11:39 pm

    EMOM: up to 85#
    Backsquat: 175#x2
    WOD: 7+6 @ open

  6. Liz 12/16/2013 at 11:39 pm

    EMOM: up to 85#
    Backsquat: 175#x2
    WOD: 7+6 @ open

  7. Crowley 12/16/2013 at 9:04 pm

    warm-up: done
    EMOM: up to 165# – did an extra minute so I could try 165#
    back squat: up to 315#
    WOD: 8+1 games

  8. Crowley 12/16/2013 at 9:04 pm

    warm-up: done
    EMOM: up to 165# – did an extra minute so I could try 165#
    back squat: up to 315#
    WOD: 8+1 games

  9. Kara 12/16/2013 at 2:34 pm

    warm up: done
    EMOM: 80#
    Back Squat: 150#, need to work on, these were so much heavier in the strength cycle 🙁
    WOD: 7 + 5 @ open

  10. Kara 12/16/2013 at 2:34 pm

    warm up: done
    EMOM: 80#
    Back Squat: 150#, need to work on, these were so much heavier in the strength cycle 🙁
    WOD: 7 + 5 @ open