Skill/Strength:
Every 1:30 for 5 Rounds
3x [ 2 Power Cleans + 1 Squat Clean ]
2x [ 1 Power Clean + 1 Squat Clean ]
-Start at 65% Power Clean and add load each round
Metcon:
3 Rounds
12 Dumbbell Snatches 70/50lbs
12 Strict Handstand Pushups
24 GHD Situps
Accessory Work:
3 rounds for quality of
10 Weighted GHD Back Extensions, pick load
10 Kettlebell Romanian Deadlifts, pick load
15 Banded Hamstring Curls
Mobility:
2 min trap smash per side
2 min tricep smash per side
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Cody Stelmach
14:49
155# complex (felt good) // first round rx, switched to an ab mat for shspu
19
0
Grace Adler
7:44
4 rounds (12 left arm only snatch 25#, 12 push ups off 24” box, GHD to //). PC/SC 85/85/89/105/115#
2
0
Jenna Decker
9:33
Today Cody told me to whisper “I love fitness” to myself when workouts get hard and it will make them easier. It did not.
Cleans to 135#
12
3
Jordan Teague
12:10 scaled
2 rounds GHDs, 1 round 14# MB sit ups. 35# DB, HSPUs off a 20" box.
Complex up to 115#.
First day back after a week off wasn't too terrible. 🎉
9
0
Molly Leiterman
13:21 scaled ish
50# DB & Strict handstand push-ups w ab Mat & 35 lb plate. So excited to be off the box even if some of the HSPU were ugly 😊
110# clean & power clean
Accessories kinda done
17
0
Nate Ziolkowski
11:20 scaled
50#db, abmat su, hspu off a box. Cleans to 185* (got the last squat clean on the 2nd try)
16
0
Pauly VanderKelen
HBBS: 5@135#, 4@225#, 3@275#, 2@315#, singles @ 345#, 365#, & 385#, then 10x2 @ 355# every 2 minutes.
5x12 Ab Roll-outs wearing a 50# weight vest and kneeling on (2) 55s, (1) 45, and an AbMat / 5x11 Calf Raises with a 165# barbell alternating with 5x10 Shoulder Fly with 25# dumbbells / 25 rep burn-out shoulder press with 25# dumbbells.
0
0
Sam Carter
14 thanks to JT for letting me know I wasn’t done after the SHSPU on the last round
14
0
Sylvia Christensen
Don’t want to 🌮 bout it
Up to 145 cleans. 2ish mile yog
9
6
Theresa Rosenquist
9:23**
**sub’d: #30 DB & Ring PU, PClns @ 65-85. EZ Pre: 3x{15 cal row/1’ SU/shoulder hang 45”
12
0