1) 10 min Band Complex
A. Forward walk 10m – 10 squats
B. Side step 10m – 10 squats
C. Side step 10m – 10 squats
D. Backward walk 10m
E. Barbell squat 10 reps adding load each round
2) 10 x 3 Back Squat at 85% – every 90 sec
3) 10 min AMRAP
2 rope climbs
20 burpee box overs 24/20
(jump over box is permitted…regional qualifiers no step ups)
10 knees to elbows
4) 15 min EMOM Snatch @ 80%
5) 15 min EMOM Clean & Jerk @ 80%
6) 7 min hollow rock/superman
A. Forward walk 10m – 10 squats
B. Side step 10m – 10 squats
C. Side step 10m – 10 squats
D. Backward walk 10m
E. Barbell squat 10 reps adding load each round
2) 10 x 3 Back Squat at 85% – every 90 sec
3) 10 min AMRAP
2 rope climbs
20 burpee box overs 24/20
(jump over box is permitted…regional qualifiers no step ups)
10 knees to elbows
4) 15 min EMOM Snatch @ 80%
5) 15 min EMOM Clean & Jerk @ 80%
6) 7 min hollow rock/superman
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Anna Schumacher
2 + 11 burpee box jump overs
Squats at 245# - snatches at 130# - clean and jerks at 165#
6
0
Che Ater
I HAVE NEWS!!!!
Ill be at the free and reg wod tomorrow! OMG!
7
2
Pauly VanderKelen
2 rds + 19 BBO
Snatch EMOM @ 155# working on receiving the bar in the correct position overhead.
0
0
Theresa Rosenquist
2 + 10/2/6 BBO
Started w/ T2B. BP (v BS): #115×3×9 (10th×2). MUP: 3×{6 low trans, ME SD, 10 R2H > 10 JMU high rings.
4
0