1.) 20 Min to Establish 1RM Clean & Jerk
2.) For Time:
Row 500m
20 Abmat Situps with medball (pick your weight)
Row 400m
15 Abmat Situps with medball
Row 300m
10 Abmat Situps with medball
Row 200m
5 Abmat Situps with medball
*3.) 3 Rounds, wearing squat band
10 Air Squats
10m Left Side Shuffle
10 Air Squats
10m Right Side Shuffle
*4.) 3×10 Glute Bridges
-Lightly Loaded Barbell
*5.) 20-14-8
Alt. Jumping Lunges
Groiners
2.) For Time:
Row 500m
20 Abmat Situps with medball (pick your weight)
Row 400m
15 Abmat Situps with medball
Row 300m
10 Abmat Situps with medball
Row 200m
5 Abmat Situps with medball
*3.) 3 Rounds, wearing squat band
10 Air Squats
10m Left Side Shuffle
10 Air Squats
10m Right Side Shuffle
*4.) 3×10 Glute Bridges
-Lightly Loaded Barbell
*5.) 20-14-8
Alt. Jumping Lunges
Groiners
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Bill Binsfeld
265
Locked out 275 but may have torn up knee in process so didnβt complete lift. π€·π»ββοΈ
12
1
Noooooooo
Bradley Boockmeier
325# C&J. 10# PR!
30-24-18-12-6 cals on the bike instead of the rowing. 7:00
24
4
Cassie Christianson
185# CJ ... cleaned 195# but no jerk
No PR but VERY happy with those weights post πΆ
4
0
Hannah Fameree
137# C&J (PR), 8:21
10# med ball
24
4
james macco
8:02?? 20# med ball.
197# c&j. 2# PR but more importantly, my form was solid!
25
1
π
Megan Vogel
11:07**
ALL ROWING :) at a blistering 2:45 second pace/paired with a 6# wall ball. EC #3, #4 (with squat band) and then I got assaulted by the bike with Kelly. 200 cal/every 2 min 10 BB BS.
15
1
You too!! π
Sylvia Christensen
8:03, 16# wb
180# PRβΊοΈ Also decided to snatch again and hit 145# (not a PR but only 3# under bw so Iβll take it!!!)
8
2
Theresa Rosenquist
9:32**
**5Γ{250m row -> 30/25/20/15 V-ups. SA KB Cl&Jk: #42.5 (PR)
6
2
Tom Fameree
225# C&J. 5# PR!!
8:15
24
6
Excellent PR today, my friend! Looked good!!
Tom Fameree is too much man for the rest of us to handle!
Great job Tom!
Nice job!
STRONG & Gymnasty... you beast mode my friend.
Sick, sick, man. Awesome!!