Skill/Strength:
Every 2:30
5x [ 7 Hang Power Cleans + 7 Hang Power Snatches + 7 Overhead Squats ]
-Add load each round
-You can drop the bar between the movements
Metcon:
11 min AMRAP
4 Wall Walks
16 KB Swings 70/54lbs
64 Double Unders
Accessory Work:
3×15 Reverse Hypers on GHD
3×30 sec Sorenson Hold
3×30 sec. Superman
Mobility:
2 min KB forearm smash
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Carrie Schatzman
3 + 1mi plank hold off box; mods: 1 min plank holds; kb DL’s 35#; 128 singles;
55-60-65-70-75 complex; stretching & mobility
3
0
Cody Stelmach
“O’Doyle, I got a feeling your whole family’s going down. But right now, I gotta study.”
3 RFT:
7 wall walks +
21 dual db front squats @50 +
70 double unders -
directly into -
30 dual dumbbell power clean and jerks @50 (17:27)
15
1
O Doyle RULES
Ian Wilson
Slow and steady fun with friends - you too Cody!
4+4 (worked on movement issues during complex)
12
0
Jenny Wesolowski
3 + 4 ww
Miller wanted kb swings unbroken so picked 45# kb all unbroken 🤪 30 du each round w 2-3 su between each one. Complex @ 45-65# Hang snatch form is trash. Snatches were very difficult last round. I feel like I’m muscling it more than using my hips
13
0
Jordan Teague
3 + 4 WW, scaled
35# KB, scaled ww, SUs
Up to 55# for complex. OHS felt much better than usual.
5
0
Kate Mantz
4 rounds (I guess)
I did 1 legit wall walk 💁♀️🤣 also did other things scaled & with all the mods.
7
0
Maria Onaindia
3+16 KBS
54# KB, 4 WWs, SU w/some dub practice
Complex 55#-80# (had 85 loaded but went down to 80 because snatches were getting rough)
Ice bowl practice 💪🏻
13
0
Molly Leiterman
3 + 1 WW
KB rx weight, DUs for 1:30 each time - high 35
Lifting complex: 45-55-55-60-65, OH squats limiter
Practiced some jumps
12
0
Sarah Anderson
Couple DU shy of 3 rounds rx
55/60/65/70/75# complex. Just coming off a flu-like bug, happy to have at least shown up 🙃
7
0
Steven Leiterman
3+1 WW RX
95# Complex
Focused on extension, pulling under the bar, hips back
14
0
Theresa Rosenquist
4R + 1WW sub -> 🥵😇stretch sesh
Mega subs but a GOOD workout!!! (HR@164) Sub’d: 1 push-up +10 plank shldr taps +1 push-up = 1WW, #53 KBS @ Russ.+, 64 DR-SU 👻.
Complex: LA = 7 KBClns+7KBSn -> RA 7KBClns+7 KBSw -> 7 Goblet Squats: #26/26/30/30/35(👻)
11
0
Tim Sanders
145du scaled
5du short of 3rds scaled to 50du and ww as close as I could after 1st round. hang clean hang snatch oh comp at 135#
8
0