Skill/Strength:
Every 2:30 for 4 Rounds
1 Snatch Pull+1 High Hang Squat Snatch+1 Low Hang Squat Snatch (just below the knee)
-Start around 70% of snatch max and add load each round
Bring a Friends = 5 Overhead Squats with PVC or empty barbell if needed
Metcon:
16 min Partner AMRAP
A: Bike 10/8 Cals
B: 10 Wallballs + 10 Wallball abmat situps, you pick weight
-If one partner finishes before the other, they can rest
-After both partners complete their work, jog a lap around the building, or scale to lap indoors
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Autumn Jarvis
Partner WOD with Megan :)
48 cals on the bike + 175m 14# WB. Snatches up to 65#
3
0
Cody Stelmach
Every 4 minutes x 5 : 8 dead stop deadlifts (up to 305#) + 50ft sled push (5-45s)
10 min EMOM: 1 rope climb + 1 burpee box jump over (add 1 bbjo every min)
2
0
David Rueckl
Community WOD
A fantastic way to start Saturday morning! Fitness with friends! Showed up and moved30’
3
0
Justin Bruehl
Bench press up to 225x11 👍
Last time I did that I weighed 250lb...so that's neat
1
0
Megan Johnson
Partner AMRAP with Autumn ✅
14# WB, we were on our last run of round 3 at cap! 55-70# on snatch complex, started lighter than 70% to focus on technique.
4
0
Pauly VanderKelen
45 Degree Incline Bench Press: 3x11 with 80# dumbbells alternating with 3x11 BOBBR into hips @ 235#
3x10 Strict GHD Sit-Ups with a 45# plate alternating with 3x14 Chest Fly @ 60# / 3x10 Bar Dips with 25# on the dip belt.
0
0
Sylvia Christensen
2+ 150/400m on second run
Solo— 8 cal bike, 400m run, 10 WB (16), 10 medball GHDS, 400m run. 105-120 snatches
0
0