Strength/Skill:
Deficit Deadlift 5X3@75% E2M
-Stand on 25-45lb plate based on mobility/positioning
-Focus on slow, perfect position
Metcon:
15 Min AMRAP
10 Ninja Roll Ups
10 Power Snatch 115/75lb (no singles!)
30ft Barbell Carry (Must be carried perpendicular to your frame)
Accessory Work:
10 min EMOM:
20 Cal Bike
12 Burpee Box Jump Overs (24/20)
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Ian Wilson
Needed a rest, but really wanted to see Cody's smiling face
315# DL practice // 5 + 15 slowly
13
3
Jenny Wesolowski
6 + 5 snatches. Roll ups using hands to help, 45 # snatch to work on form (heavier pulled on my spine).
165# deficit deads (25 lb plate)
7
0
Kenzie Christy
10 rds 8/7 cal row 24 DUBS 7:40rx
4x4/8 FS/BS @160
DL @200
10 emom (eachmin) 1 p snatch 105 1 BMU (banded)
10 emom 6 deficit HSPU 5 perfect c2b
9
0
LAURIE MARTINEZ
4? + 10 Ninja rollups and 6 Snatch; learned how to do a Ninja Roll Up! Maybe a little over half were spot on :-)
2
0
Sylvia Christensen
7+4 snatches
235# DL on 45# pallet. 5 rounds: 10 UB T2B, 10 Ghds, 12 Hollow rocks, 30 sec rest. Focused on unbroken sets. 4 rounds: 8 tempo BS (105-135#), 8 lateral DB lunges (2x35#), 10 step ups (5R, 5L w/ 2x30# DB). 69 rounds: 5 weighted pull-ups, 5 strict dips (worked down to regular pull-ups... stopped at fatigue. Not sure on rounds.) R
9
2
Theresa Rosenquist
7R+10 gob.sq**
**Sub’d #26 Gob.Sq & #42 PSn (that was spicier than expected 🌶) DefDL@#195. Mobility afterward!
8
0
Todd Rocheleau
Lost track of rounds...had to switch things up during workout - did half hang PS and then 5 strict pull ups, GHD for ninja RU
335 lb DL
5
0