Skill/Strength:
Every 2 min for 8 Rounds
Clean 4×2 at 75% 1RM
Clean 2×1 at 80% 1RM
Clean 2×1 at 85% 1RM
Metcon:
AMRAP 14
16 Alternating Dumbbell Snatches 70/50lbs
24 Alternating Pistols
16 Chest to bar Pull ups
Accessory Work:
30 Rounds
:20 Bike/:40 rest
Mobility:
2 min bicep smash, per side
2 min trap smash, per side
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Cody Stelmach
“I don't like you. I think you're a fake cop. The sound of your piss hitting the urinal, it sounds feminine. If you were in the wild, I would attack you, even if you weren't in my food chain. I would go out of my way to attack you. If I were a lion and you were a tuna, I would swim out in the middle of the ocean and freaking eat you…”
14
0
Danielle Sherman
Garage Day - Yay warm weather
Cleans - 155/165/175 | 5x5 strict press at 85 lbs | 5K run with Herman
11
0
James Lyerly
Cleans from 135# - 150#
3 Rds - Modified everything to protect shoulder and knee.
4
0
Jenna Decker
3 + 14 C2B w/ skinny blue band
Looks like it's gonna be a two-on-one, a ménage à trois of pain. Usually you pay double for that kind of action, Cotton. Snatch @ 50. Hook behinds. Cleans to 155.
13
1
Jenny Wesolowski
3 + 3 db snatch
45# db (most weight I’ve done! Switched at bottom), c2b foot on low box (couldn’t get the hang of it. Took awhile), pistols with foot on front of foot. Clean @ 100, 110, 115#
8
0
Maria Onaindia
3+1 foot tucked 🔫
50# DB, red band for C2B, foot tucked pistols
Cleans up to 140#
Accessories w/Molly and Tom 💪🏻
13
0
Molly Leiterman
3 + 6 db snatches
50# db, foot in front on other foot 🔫, blue band for C2B
Clean: 105, 115, 120#
Accessory ✅ w/ Maria & Tom
170 cal
12
0
Pauly VanderKelen
Front Squat: 5@135, 4@185, 3@225, 2@275, singles @ 315, and 330#, then 5x5 @ 245#
47 second Front Rack Walk-out @ 315# / Bar Hang for 1:15 / 5x10 Ab Roll-outs wearing a 55# weight vest and kneeling on (2) 55s, (1) 45, and an AbMat alternating with Wrist Curls with 25# dumbbells. Shorter workout today due to recovering from illness.
0
0
Steven Leiterman
3+14 DB Snatch
205/225/235 squat clean -
3rd day of Christmas Coach Quote: "Breath in through your back" - Coach T
13
2
Sylvia Christensen
Lung gon rx babyyy
135-160 cleans2+24pistols did yesterdays accessory Sloot thrusts and ham raises
6
0
Theresa Rosenquist
3R+14 mod.🔫**
**#35 DBSn/narrow squats/RR==. PCln75-85 #ScoopHips! #WgtInHeels! (Post BD🥳WOD ->🥱🥴)
9
0