EMOTM – 9
2 DE Back Squats @ 65%
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EMOTM -10
5 Hang Power Clean 155/105
5 Front Squats
ME HR Push Ups
*Start each min with 5 HPC and 5 FS, for the remainder of the min perform as many HR push ups as possible
*Score # of push ups completed
A. 3 Position Snatch (high to low) 3×2 Video here
B. Snatch 4×3 @ 75%, 80%, 85%, 90%
C1. GHD Raise 4×8
C2. Heavy KB Swing 4×12
C3. High Box Jump 4×8; r/r – 60-90s
Great job, everyone! Thanks for pushing me, Janet and Katy! 1st time to use the 53# KB!
Dead Hang Pull Ups 5×5; add weight as needed
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Helen
3RFT
400m Run
21 KBS 1.5/1pd
12 Pull Ups
Compare to 12.28.11
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Mobility WOD
14:20 RX and the miracle is that I didn’t rip my hands on the pull ups! That’s a PR! 
Handstand skill work
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Every 30s for 7min
3 Squat Clean @55-60%
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3 sets
1min Row/Run/AD
r/r-2min
BS – 3@75%, 2@85%, 1@95%, 1@100+%, 1@100+%
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4 RFT
6 Burpee Box Jump
9 TTB
12 Pistols
Love that picture! 135-155-165-175-185 PR, a very ugly PR but one nonetheless! 8:45 with air squats
@Andy- it was 175 not long ago, then I got 180 a few weeks ago when we started the back squat/snatch cycle.
A. Push Press 3-3-3-3-3
B. 800m Run Compare to 1.6.12
C. 50 Turkish Get Ups
haha only 1:25 off world leader pace!! But faster than David Harp circa de 2011
January 1st- 4:25 (with care flight on stand by), Today: 3:49. Still not quite world record pace but I’ll take the improvement. Even though they were WAYYYY ahead of me, it looked like JP and Shayne had a photo finish. Great job everyone!
Thanks Ash. Karen – I was still in my Onramp class back in January when you guys times your 800s, but I can promise you that Care Flight would’ve been moved from standby to “save this guy” if I’d have run an 800m back then. Way to knock over 30 seconds off your time! And Matt, you’re so right about me circa de 2011 – which is why I’m more thankful for BOLT every day.
@Karen-That’s awesome!! Proud of you! My Jan. time was 3:58, and I ran it in 3:38 today! Push press: 65-75-85-95-100. And I think I’m already getting sore from the Turkish getups!
This just looks like craziness!!! A little scared for 5:15!
Ashley – like Josh and Lauren said, this is a great workout. Just make sure to go conservative on the weight w/ those Power Cleans and Front Squats. They get heavy FAST, especially w/ the PUs mixed in. Awesome job AM crew.
today’s workout was awesome – great job to the morning crew!
ALL OR NOTHIN!
Great WOD today! Glad I got to see the morning crew
I see a rest day in my future after that one
“Someone” (let’s just call him Tosh) was so super sweaty at the end I thought he had poured a bottle of water over his head. That’s the sign of hard work!
Tosh Tontenegro?
i think i know that guy. uber sweaty. glistens like a fish in the sun…. but have you ever seen him in jorts?
diaaaaaaammmmmmmmm!
Can’t say I’m extremely sad about missing this one…