1.) Snatch 5 x 3 @Hang (no blocks)
2.) With a 20 minute running clock
R0w 2000m
7 minutes to find 3 RM Clean
ME Burpees to target 6 above highest reach
3.) Back Squat 5 x 5 @ 80%
4.) 3 x Strict ME Deficit Handstand Push-ups-> ME Kipping Deficit Handstand Push-ups
No resting on noggin. Once you rest immediately come off the wall. Rest 2-3 minutes between sets
5.) 7 min Hollow Rock & Superman, alternating every 30 sec. Holds if unable to rock.
2.) With a 20 minute running clock
R0w 2000m
7 minutes to find 3 RM Clean
ME Burpees to target 6 above highest reach
3.) Back Squat 5 x 5 @ 80%
4.) 3 x Strict ME Deficit Handstand Push-ups-> ME Kipping Deficit Handstand Push-ups
No resting on noggin. Once you rest immediately come off the wall. Rest 2-3 minutes between sets
5.) 7 min Hollow Rock & Superman, alternating every 30 sec. Holds if unable to rock.
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135# clean, 8:44 row, 24 burpees
Cleaned first, then 1 min wait for rower. 85# sn (did 90# x2)
13
0
Lindsey Koehler, Nate Hall, Ryan Froelich, Sylvia Christensen, Charlie Spry, Eric Hansen, Matthew Luepke, Michelle Johnson, Mary Stueber, Eric Johnson, Pauly VanderKelen, Sal Bertuglia and Theresa Rosenquist
Krystal Lowney
9:24/100#/42 burpees
55# snatch
17
1
Dang it! I need to be able to row faster!
Matthew Luepke
7:53, 145#, 36 burpees
BS @ 205, still feel like crud from this cold, but have to keep pushing through
15
0
Michelle Johnson
8:23; 120#; 63
75# sn
22
3
63!!!!! Lady, you're a beast!
She did try to go do burpees with 4 minutes left to clean ;)
oh, she tried to cheat? Weird. ;)
Pauly VanderKelen
6:54.9 / 245# 3RM clean / 61 burpees
Worked up to 185# 3RM snatch / 5x5 HBBS @ 305# / 5 Rds. of ME kipping HSPU, cant do strict yet / MU practice
3
2
Ty Krueger
7:23 2k row, 255# 3 rep clean (got 2 at 275# and lost grip coming down for #3), 60 Burpees
Worked up to 205# snatch. Also, huge thank you to all the support from the CFGB family during the Ice Bowl. Love you all!
20
0