Skill/Strength:
Every 1:45 for 5 Rounds
1 Deadlift at 93.5%
(if you’re feeling good and want to go for a PR on one of your reps, go for it)
Metcon:
7 Rounds
6 Alt. Pistol Squats
6 Chest to Bar Pullups
6 Alt. Dumbbell Snatches 70/50lbs
Accessory Work:
For the gents:
Every 3 min for 3 Rounds
12 Power Cleans (155#)
6 Burpee over box (24”)
For the gals:
Every 3 min for 3 Rounds
12 Deadlifts (155#)
6 Burpee over box (24”)
Mobility:
Upper Trap and mid back smash – 3 min each
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Barb :)
6 and 6 pistols at cap. Foot tucked, jumping, 30#
The best part of tonight…deadlifts
240, 250, 260,***269*** and 275–20# PR
Justin thanks for helping me figure out where to go weight wise and for the nutrition talk…I appreciate you!
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Cody Stelmach
Had fun coaching all the athletes & Ian // 6:49 🥵
Woof…… // DL at 275 with straight back 🙂// 20
EMOM: Min 1: 15 GHDs - Min 2: 26’ HSW UB + 3 RMU - Min 3: Max UB DUs (44, 88, 50, 100) - Min 4 : 10 Burpee Box Jump Over (24”, box facing) - Min 5: Rest
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1
explain straight back to me please.
Devon Deda
7:33 scaled 60# db
Worked up to 369# PR dl - Thanks Cody and Sash for the push on the deadlift
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1
Jennifer Gleason
12:00. Hook foot pistols, C2B, 45# DBsnatch
4x232#
1x252# (highest in 7 years!)
13
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Jessica Ploof
8:17
Green and black band c2b, toe on toe pistols, 30# DB, DL up to 205# (5# PR)
14
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Pauly VanderKelen
500 meter row WU
Straight Legged DL: 10 reps @ 155,225,275,315,335,345# / Ran out of time for anything else.
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Tim S.
11:45 scaled
narrow squats. 415#dl. Xtra credit w/@TheRealJT 135#bb & burpee broad jump
15
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Victoria Ertl
PR’d DL & Birthday WOD 🎉
225# DL
Birthday WOD
23 box jumps
23 pull ups (red band)
23 kettlebell swings (35)
23 lunges (BB 55)
23 hang cleans (55)
23 burpees
23 wall balls
23 GHD
23 thrusters (55)
23 HSPU (w/ab mat)
Repeat from the top, then
230 meter run
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3