Skill/Strength:
Every 2 min for 5 Rounds
3 Position Power Cleans
70%, 2×75%, 2×80%
Metcon:
AMRAP 15
6 Ring Muscle Ups
6 Deadlift 335/235lbs
20 GHD Situps
-Scale DL to 75%, RMU to pulls+pushes
Accessory Work:
EMOM 12
1: 30 Sec Sandbag Bear Hug Hold 150/100lbs
2: 5 Box Jumps 36/30”
3: 30 Sec Ring Support Hold
Mobility:
3 min trap smash per side
3 min hamstring smash per side
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Cass Baier
4 full 5th round ended at DL- scaled to burpee pull ups and #145// cleans weak
14
0
Danielle Stelmach
4 + 3 burpee/C2B (burpee/C2B, 215#)
PC 95, 105, 115# (failed second set @ 115, went back to 105)
13
0
David Rueckl
4 + 6 banded pull ups. 275# dead lift (scaled to pull ups push ups)
Cleans to 135#
Showed up and moved forward 30’
15
0
Erika Donaldson
5 banded low ring into round 6
165#barbell
Cleans 95-105# Tuesday bench 55#
12
0
Jamie Neubauer
Scaled - 1 RMU per rd + 3 banded low rmu and 155# DL (to manage my back) 4 rds + 1RMU
3 pos PC - 115, 120, 130. Back squats after class
13
0
Jessica Ploof
4+3 pull ups
Pull ups/push ups, 145# DL, half GHD half amsu with 14# ball, 80-90# cleans
12
0
Megan Johnson
4 full rounds, got to 15/20 GHD SU in round 5. Scaled to ring rows+dips with red band and 170# DL.
85-95# power cleans.
7
0
Pamela Gehl
4 rounds scaled
pullups/pushups and 175lb deadlifts
Cleans 75lbs to 95lbs
Tues bench accessory - 55lbs
14
0
Roxanna Miller
4 full rounds (ring rows and pushups, 165# DL, GHD)
Cleans at 75 #, 80 #, & 85#
12
0