Skill/Strength:
Every 2 min for 5 Rounds
3 Position Squat Clean
Set 1 68%, Set 2&3 73%, Set 4&5 78%
Strength 2:
Every 2 min for 5 Rounds
2 Push Jerks + 2 Split Jerks at 78% of Clean and Jerk
Metcon:
3 Rounds
200m Run
1 Legless Rope Climb
3 Ring Muscle Ups
9 min cap
Accessory Work:
Every 3 min for 5 Rounds
7 Incline Bench Press at 53%
Mobility:
3 min trap smash per side
3 min bicep/pec smash per side
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Ashley Brocker
8:55
legless for 13.5’ (east side ropes are practically cheating), BMUs for rings. 125/135/135/145/145 cleans, 125/135/145/145/145 jerks
0
0
Cody Stelmach
3:40 rx
cleans 175-200# // jerks 190# (tried for 8 reps in a row to combine last 2 sets, got 7 😅)
12
0
Erika Donaldson
Squat cleans 85,95,105# jerks @100#
Forgot my time. Legless 3/4 of the way up. Low rings with green band. Tuesdays front squat accessory 105# (remembered we have Fran tomorrow)
13
0
Jamie Neubauer
3 position cleans @ 115, 125, 132, 135; jerks @ 125
Metcon (aka skill work) 8:33. Legless rope climbs each round between 13/14 ft.
13
0
Jenny Renon
7:37–ring rows/push-ups/rope pulls
Clean complex up to 95# I think/push/split jerk at 85#
12
0
Joe Nygren
6:40ish
Only hit 2 of the rmu first round. Was defeated on the other attempts. 3 pos clean 115-135. Jerks 135
12
0
Justin Bruehl
5:02 strict MUs no calf issue ☺️
3 pos clean: 185,215,235,255,265 ✔️ Jerks:215,235,X,X,X 🤷♂️ got tired
12
0
Megan Johnson
5:58, scaled.
Regular rope climbs instead of legless, but my first 3 FULL rope climbs! 🙌 Attempted burpee pull ups instead of ring MU on round 1 and was mostly no repping, got angry (sorry Cody 😅) and switched to ring rows+pushups for rounds 2-3. 85-100# cleans, 96# jerks.
14
1
Congratulations on your rope climbs!!! SKOL!!!’
Pamela Gehl
8:48 scaled
regular rope climbs, ring rows/pushups
squat cleans 65lbs-85lbs
Jerks 65lbs
tues front squat accessory 65-85lbs
11
0
Steven Leiterman
Workout with Molly
20 min EMOM: 8 DB Bench press, 20 Banded Tricep Pushdown, 8 Seated DB Strict press, 10 ALR (4 movements), 8 DB Row. --- Metcon: 3 rounds - 3 min bike (15 sec hard, 45 sec chill) then 8 burpees
11
0