Skill/Strength:
Every minute for 12 min
Power Clean
2×2 at 60% 1RM, 2×2 at 65% 1RM
2×1 at 70% 1RM, 2×1 at 75% 1RM
4×1 at 80% 1RM
Metcon: AMRAP 16
12 Bike Calories
12 Overhead Squats 115/75lbs
12 Toes to bar
Accessory Work:
10 min EMOM
10 Burpee Box Jump Overs 24/20”
Mobility:
3 min quad smash, per side
2 min trap smash, per side
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Brandon Larsen
Yesterdays wod - Cody/Brandon > Justin at SHSPU
When you know you know #bingbong
11
0
Cody Stelmach
“I know you. You know you. You know that I know that I know you.”// Yesterdays metcon: 15:09 (same limb length setup as Justin and won)
PC to 185# // 5 sets: 18 cal bike + 6-7 BMU -rest 2 min // #bingbong
14
0
Grace Adler
5+1 cal
Assault bike, 75# BS, v-up/GHD alt round. PC 85(2) 90(2) 95(2) 100(2) 105(4)
2
0
Justin Bruehl
6+4 cals
5 singles @275 p.clean. def wasn't "clean" but wanted some heavy.....load.... Work
12
0
Justin Peterson
7+12 Cals. Everything unbroken.
Power Cleans at 185, 200, 215, 230, 245lbs
8
0
LAURIE MARTINEZ
5
Row vs Bike, BS @ 65# vs OHS, last round subbed V situps for Knees2Chest; 70# max for PC
11
0
Molly Leiterman
Comp Practice!
Justin told me I looked very Annie Thorisdottir today and my day was made 💁♀️
9
0
Pauly VanderKelen
Front Squat: 5@135, 4@185, 3@225, 2@275, singles @ 315, and 345#, then 5x4 @ 260#
1 minute Front Rack Walk-out @ 315# / Static Bar Hang for 1:30 / 5x10 Ab Roll-outs wearing a 57.5# weight vest and kneeling on (2) 55s, (1) 45, and an AbMat alternating with 5X14 Wrist Curls with 25# dumbbells / 5x13 Calf Raise @ 185# alternating with 5x12 Shoulder Flys with 25# dumbbells.
0
0
Theresa Rosenquist
5**
Sub’d BS (#75) & V-ups. PClns @ #75-95 (“Open up sooner!”🤦🏻♀️ “I don’t want to keep telling you that!”🤦🏻♀️🤦🏻♀️ “It’s Grant’s fault.” 😆)
9
0
Timm Uhlmann
69 cals on the bike (5 rounds + 9 cal)
Perfect score. Made up percentages on the power clean 165 -> 175 -> 185 -> 195
2
0