Skill/Strength:
5×21/18 Cal Row
-Rest 1 min between rows
Strength:
Every 2 min for 6 Rounds
1 Push Press+1 Push Jerk+1 Split Jerk
-Start at 65% C&J 1RM and add load each round
Accessory Work:
1 min on, :30 off until completing
100 Wallballs 25/16lbs
100 Box Jump Step Downs 24/20”
-Switch between movements as desired
Mobility:
3 min delt smash per side
3 min calf smash per side
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Cody Stelmach
Where do you learn to make ice cream?
Row 7:02 (:35/:35/:38/:38/:36) // Strength: 155-205# // HSW and hold practice
17
3
Justin Peterson
:44.8/49.8/46.7/44.2/38.2 = 7:43.8 total time
S2OH work 185-235lbs
17
1
Ahhh those fancy PM5 rowers at the east side
Pamela Gehl
9:38 row
C&J complex 75lbs to 100lbs
Accessory benchpress every 1:30 10 sets 2 at 80% - 70lbs
15
0
Steven Leiterman
5 mile run - 34:45 (7:07/6:58/6:58/6:52/6:50)
2:27 minute improvement from November 5th (37:12)
15
0
Theresa Rosenquist
Row: 9:25
1:05/1:08*/1:03/1:02/1:05 (*I forgot to look at the clock🤦🏻♀️); PP-PJk-PJk w/ DB: L = 20/25/25/30/30/30 (R = #5x10}x3 & #8x7}x2. 20’ bike & Shldr PT.
7
0
Travis Bittermann
7:22 for the row
:40/:38/:39/:40/:42 I forgot the splits but it was something like that 185-245 for the push press jerk stuff.
11
0