Metcon:
4 rounds, each round for time, of
15/12 Echo Bike Calories
15 Hang Power Cleans 105/75lbs
10 Bar Facing Burpees
15 Power Snatches 105/75lbs
15/12 Echo Bike Calories
-Rest 1:30 between each round.
Accessory Work:
Each for distance
4 rounds of
Row, 3 mins – Rest 1 min
Row, 1 min – Rest 1 min
Row, 1 min – Rest 30 secs
Row, 1 min – Rest 2 mins between each round.
Mobility:
3 min trap smash per side
3 min hamstring smash per side
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Cody Stelmach
20:44 (3:17/4:11/4:27/4:19)
EZ PZ // 4 sets: 20 cal bike erg + 15 chest to bars + 10 (3”) deficit handstand push-ups - rest 2 min
13
2
Molly Leiterman
28:08 rx ish (until ripped)
Did first 2 rounds Rx
Ripped hand in 5/15 of power snatch in rd 3, so kept going (after wrapped hand) but replaced power snatch with S2OH
10
0
Pauly VanderKelen
Front Squat: 5@135, 4@185, 3@225, 2@275, singles @ 315, 335, failed 350#, then 5X5 @ 270# every 3:00.
30 second Front Rack Walk-out @ 335# / Static Bar Hang for 30 seconds / 5x12 Ab Roll-outs wearing a 60# weight vest and kneeling on (2) 55s, (1) 45 and an AbMat alternating with 5x12 Wrist Curls with 25# dumbbells / 5x10 Calf Raise @ 185# alternating with 3x10 Shoulder Raise with 25# dumbbells.
1
0