Skill/Strength:
Every 1:30 for 4 Rounds
3 Back Squats at 70%
Metcon:
AMRAP 20
40/32 Row Calories
40 Alternating Dumbbell Snatches 50/35lbs
30 Bar Facing Burpees
30 Thrusters 95/65lbs
20 Bar Facing Burpees
20 Power Snatches 95/65lbs
-Scale barbell to something you can do sets of 5+ reps
Accessory Work:
3 Rounds
1 attempt max distance unbroken HS Walk
15 Russian Ripper Great Morning Butterfly Vertical Back Squat Extensions 75/55lbs
https://www.instagram.com/reel/C06brWEoMt4/?igshid=MjJkMmIyYzQxYw==
Mobility:
3 min quad smash per side
2 min banded hip flexor stretch per side
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Andrew Schwoerer
225# squats
1 round + row, snatches, and 1 burpee. 40# dumbbell, 75# bar
15
0
David Rueckl
1+9 dumbell snatch’s
30# dumbbell 55# bar. Wow, that was Way to start the week! Showed up and moved forward 30’
125# Back squats, focused on getting below parallel
18
0
Grace Adler
1+ 14 cal row
25# DB, 45# thruster, power snatch, step over on BFB. BS @ 125#
12
0
Jenny Wesolowski
1 + 33 db snatch
55# bar, 30# db. Could’ve went with 35# db but it’s been so long since I’ve done db snatches from the floor.
Squats @ 120# (based off last 70% max. Felt pretty easy)
14
0
Theresa Rosenquist
Present!!🎁
BS @#112, WOD: 1R + 32 Cals + 40 DBSn + 1 👵🏻burpee, Scl’d AF w/: #20 DB Sn & #17.5 DBs Th.
12
0