*This Friday East gym will close after noon class to set up for our annual competition, The DragonBowl! If you want to come spectate on Saturday, show up anytime between 9am-2:30pm to catch the action!*
Skill/Strength:
Every 1:15 for 12 Rounds
1 Squat Clean
3 Rounds at 75%, 3 at 78%, 3 at 81%, 3 at 84%
Metcon:
5 Rounds
50ft Walking Lunges
50 Double Unders
10 Chest to Bar Pullups
-10 min cap
-Scale DU to 100 SU
Mandatory Mobility:
3 min lat smash per side
3 min calf smash per side
Optional Additional/Alternative Work:
3 Rounds for quality
40 Medicine Ball Russian Twists, pick load
20 Kettlebell Side Bends, pick load
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David Rueckl
3+45 SU. Scaled 100 SU and pullups
Cleans to 170# showed up and moved forward 30’
38
0
Mel Sanders
Mod to move
Sc up to 125# | 3+plate jumps: lunge, 20 SL plate jump 45#, 8 c2b (g)
18
0
One Chill Dad
working out at 5:15 is unnatural
pwr clean struggle today up to 235# metcon capped at 4rds of 16 box step up to 20" box, 40 singles (every 4th was a dub so 10 dubs per rd) and 10kb swings 53#
19
0
Pamela Gehl
27 dubs in 4th round
scaled-30 dubs/round, jumping C2B with alot of plates!
Squat cleans 85-100lbs.
14
0
Theresa Rosenquist
9:54**
**Scl’d AF!! WL✅, 2:1 SU:DU, 3 Kip R-PU + 7 =RR= 😵🫠 (actually got a hand blister from PUs😳). PClns: 85/90/92/95. 🌧️🌦️🌧️Rainy row this am, tech drills!
4
0