Skill/Strength:
Every 2 min for 5 Rounds
1 Push Press+1 Push Jerk+1 Split Jerk at 75% Push Press
Metcon:
10 Rounds
3 Overhead Squats (from ground) 155/105lbs
10 GHD Situps
6 Power Cleans 155/105lbs
-20 min cap
-Scale weight to 60% Overhead Squat
Accessory Work:
4 Rounds
Run 400m
10 Handstand Pushups
5 Sandbag Cleans 150/100lbs
Mobility:
3 min trap smash per side
3 min quad smash per side
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Daltyn LeClair
16:05 115# hanging knee raises. Lower abdomen been hurting this week
155# complex
10
0
David Rueckl
16:18 Back squats instead of over head. 105# GHD//
105# complex
Showed up and moved forward 30’
I apologize to everyone I offended at the 8:15 club. Please come back, I was very lonely this morning. PT session with JT this morning.
16
0
Justin Peterson
15:33
1 legless rope climb every :45 for 10 rounds.
4x4 Pressing Snatch Balance 95-125lbs.
4x1 Pause Front Squat+4 Front Squats at 200lbs.
5 rounds 14 cal ski, 6R/6L OHD SA DB lunge 70lbs, 14 cal ski, 10 strict HSPU=16 min
7
3
Big accessory guy!
I felt bad since you crushed me so much in the workout so I decided I should do 500 other things to get better.
Just go run 5 miles
Sylvia Christensen
12:35
Up to 145 complex
10
2
Travis Bittermann
19:05
Did 145 for the wod 205 for the complex. Could have done 155 but took like 4 rds for shoulders to warm up. Real steady
8
0