1.) 15 min to establish 1RM Strict Press
2.) 30-20-10
Double Unders
Goblet Squats 53/35lb
*3.) Banded Shoulder Mobility
*4.) With empty barbell:
12-9-6
High Hang Power Snatch
Squat Snatch
*5.) With LIGHT DB on shoulders:
3 Rounds
6 Alt. High Knee Side Lunges
6 Alt. DB Box Step Ups 20″
2.) 30-20-10
Double Unders
Goblet Squats 53/35lb
*3.) Banded Shoulder Mobility
*4.) With empty barbell:
12-9-6
High Hang Power Snatch
Squat Snatch
*5.) With LIGHT DB on shoulders:
3 Rounds
6 Alt. High Knee Side Lunges
6 Alt. DB Box Step Ups 20″
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Angie Guns
90# SP PR; 3:53 rx
12/9/6 snatch fun; 12/9/6/3 GHDs & burpees
17
2
Cassie Christianson
2:21
Up to 110#. Failed 115# ...not sure of PR . Now I have one I guess ๐คท๐ผโโ๏ธ
4
0
Christopher Adam
2:10; missed 195SP got 190 last week when I wasnโt supposed to PR
Ice bowl wod w/Lauren 3burpees into 14s.
3
0
Jason Nobles
4:54
BS 5x5 at 255. Been down and out for a month so backtracking on strength and getting lungs and legs back!
3
0
Justin Peterson
187lb Strict Press (I think a PR)
A 15 min shoulder heavy AMRAP with Kel, Bryan and Svetlana.
19
0
Kim Davister
120#sp PR; 3:38 Rx+
Used the 40lb kb because we ran out and I didn't want to use a db. ๐คทโโ๏ธ
0
0
Lauren Kalil
2:13
SP 100# (no PR), hollow rocks, DB side lunge and step up EC, ice bowl partner clean and burpee WOD, strict work
16
1
Nice v ups on the morning show this morning!
Megan Vogel
3:28**
40# farmer walk 3x, 2x, 1x down and back paired w vested goblet squats (8kg Kb). EMOM7 assault Bike. 12 cal. Rest remainer. โ ๏ธ Side lunge step up ec.
4
0
Pauly VanderKelen
2:29
No trips on DUs / 177# strict press - 2# PR (I'll take it!) / Practice Ice Bowl Partner WOD: The One with Too Much Barbell
1
0
Terri Hoffort
82# SP PR!! RX: 3:34
14
2