Skill/Strength:
Every 2 min for 5 Rounds
Overhead Squat 1×7 at 65% 1RM
Overhead Squat 1×7 at 70% 1RM
Overhead Squat 1×5 at 72% 1RM
Overhead Squat 1×5 at 75% 1RM
Overhead Squat 1×5 at 80% 1RM
Metcon:
Every 4 min
7 Strict Pullups
400m Run
Max Reps Double Dumbbell Overhead Lunges in place 35/20lbs
-Rest 1 min after each 4 min segment
-Continue rounds until you complete 50 lunges
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Cody Stelmach
“Old man, I’m gonna come at you like a spider monkey!”
4x8 Snatch grip deadlift @175-185 // power snatch 3x1-1-1 @135-145 // 8 sets E90s clean complex (3 dl, 3 sq. clean, 3 front squat, 3 pj) @105 // goblet split squat @60 + zpress // Powell raise, reverse fly, banded rotational rows
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james macco
2 rounds but I believe I snapped a tendon. But hey,if it’s worth doing, it’s worth overdoing, right?
OHS @ 125/135/145/155/4@ 175
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Pauly VanderKelen
5 rounds of 10 cal Echo Bike & 10 Sandbag-over-Shoulder @ 150# complete in 14:21
400 meter Sled Push with 160# on the sled complete in 13:37 / 5 rounds of 12 Tricep Pulldown @ 60#, 15 Lying Leg Circles with 10# on each ankle, and 12 Preacher Curls with 25# dumbells / 5x15 Shoulder Press burnout with 30# dumbbells.
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