Skill/Strength:
EMOM 6
Odd: Plank Hold
Even: Wall Sit
Metcon:
AMRAP 8
3-6-9-12-15…
Bar Facing Burpees
Power Snatch 155/105lbs
-Scale Power Snatch to 70%
Rest 5 minutes, then
Starting off where you ended the AMRAP, go down the ladder with Overhead Squats and Bar Facing Burpees for time.
Ex: If you ended the AMRAP at 11 out of 15 Power Snatches, you’d start by doing 11 Overhead Squats, then 15 Bar Facing Burpees, then 12 of each, all the way down to 3.
-10 min cap
Accessory Work:
3 Rounds
Max Active Shoulder Hang from pullup rig
Max Support Hold on low rings
Mobility:
3 min adductor smash per side
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Cody Stelmach
7/15 snatches // 9:22
135# // Accessory work forced by JT and some guy from Iceland fitter than me and a better looking beard…basically I am the Wish version of that guy
15
0
Danielle Stelmach
10/18 snatches // approx. 10 min
Subbed: 35# DB snatches, goblet squats, burpee over DB
8
0
Justin Bruehl
C&J @ 185 instead up to 7/12 c&J no idea the time
10 rounds
7 cal bike
5 double db box step ups (24"/50lb)
3 devils press
10 ft dbell walking lunge f.rack/10 ft oh
24:40
12
0
Justin Peterson
6/15 Power Snatches / 6:22 unbroken
Monday’s conditioning accessory work 26:01. Todays accessory work - hung on for a million milliseconds
14
0
Pamela Gehl
8:34
7/12 burpees-55lb barbell. Wed accessory bench press 55/65/75/- 60/70/80lbs
13
0
Theresa Rosenquist
6:31**
**Scl'd AF!! KBSn/KBS@#30 -> KB Gob Sq @#35, burpees = pushups + JJx2 (did the 3s &6s as burpees). TT @ 19:31 incl. 🧠💨!!
0
0