1.) 3 Position Banded Shoulder Stretch
2.) Accumulate:
30 Strict Pullups
30 Hang Clean & Jerk (squat or power) 135/95lb
-Start on either movement
-Any time you break on a movement (come off the rig/set the bar down, even when completing the total amount) Row 10 calories
-This would mean the minimum an athlete could row would be 20 calories if they did both movements unbroken.
*3.)Every 2 min for 6 Rounds
4 Front Squat @ 80% 1RM (does not have to be unbroken, just completed in 2 min)
2.) Accumulate:
30 Strict Pullups
30 Hang Clean & Jerk (squat or power) 135/95lb
-Start on either movement
-Any time you break on a movement (come off the rig/set the bar down, even when completing the total amount) Row 10 calories
-This would mean the minimum an athlete could row would be 20 calories if they did both movements unbroken.
*3.)Every 2 min for 6 Rounds
4 Front Squat @ 80% 1RM (does not have to be unbroken, just completed in 2 min)
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Emma Waack
15:37 (banded pull-ups, 85# clean and jerk)—80 cal
4x600-800m run w/7:15 crew 🐰🐰🐰
5
0
Megan Vogel
11:27**
70 cals. Black band pull ups (10,5,6,5,4). 85# CJ. FS EC. Rumble WOD 2.
7
0
Sal Bertuglia
“Hey. Ya know Ricky, breaking up with a girlfriend can be a very painful thing. But it don’t have to keep ya down for long. I mean, let me tell ya something from my own personal experience. I’ve never had a regular girlfriend like you, but I did get kicked in the balls once by a mule. Now, I thought I would be hurting for the rest of my life. But you know what happened the very next week? …My momma died. Hell, after that, I didn’t care no more about my balls hurtin’. You see what I’m gettin’ at”- Rube Baker
4
1
🤣
Sam Goldsmith
21:ish
Banded Pullups after first 5. 135# cleans. 2 left and 10 cals left at the buzzer
2
0