Skill/Strength:
Every 2 min for 4 Rounds
Snatch 2×3 @70%
Snatch 2×2 @80%
Metcon:
4 rounds, each round for time, of
30 GHD Sit-ups
30 Alternating Pistols
10 Sandbag-to-Shoulders, 150/100lbs
Rest 1:30 between each round.
-Scale so you can finish a round in 5 minutes
25 min cap (if you take the whole time, you may run late into the next class)
Accessory Work:
Every 5 min for 3 Rounds
16 Power Cleans, 115/75lbs
16 Front Squats, 115/75lbs
16 Thrusters, 115/75lbs
-Record time for each round
Mobility:
3 min glute smash per side
1 min seal stretch
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Bradley Boockmeier
24:10
Snatch up to 215#. Don’t worry afternoon classes, it’s not that bad. Jk. I’ll see you in a month when I finally recover.
15
0
Cody Stelmach
"I'm very important. I have many leather-bound books and my apartment smells of rich mahogany."
Lots of shit
12
3
Danielle Sherman
20:53
Definitely some shallow pistols. | snatches at 125 | Thanks for managing the chaos this morning Mueller and Grant
15
0
Ian Wilson
21 ish // up to 155#
Still a bit of vacation detox
13
2
Jenna Decker
#AllCaps 3 rnds + 7 sandbag cleans
Was sad I got capped but then I remembered that a new episode of love is blind dropped tonight.
10
0
Jenny Wesolowski
15 pistols of 4th round at cap
Pistols with foot in front, ghd for first and 3rd round, ab mat sit-ups with med ball for 2nd and 4th. First time doing sandbag to shoulder so first round felt the hardest/most awkward
13
0
Jessica Ploof
21:18
Half GHD half amsu with 14# ball, foot tucked behind pistols, 50# slam ball
12
0
Jordan Teague
cap. 9/30 close squats
weighted AMSU's, close leg squats, mix of 100# and 50# sandbags.
Snatch up to 55#
1
0
Krystal Lowney
4/10 SB at cap
Pistols/GHDs Rx ~ 50# slam ball. Snatch 55#-70#
I’m already afraid to wake up tomorrow after 120 reps of those movements🥴
15
0
Mel Sanders
24:02 sc
Snatch 55#-65 | pist(foot on toe), GHD & SB Rx | 4:38, 11:11, 17:45, 24:02. TY Mueller & Grant - GO VOTE!
15
0
Molly Leiterman
19:51 scaled
Rounds: 3:45, 3:40, 3:56, 3:56 (only scaled pistol squats(
#40 snatch, technique work
Did some accessories
14
0
Sylvia Christensen
Biiiiiig cap
110-125 snatches. 30/30 toes in last round (toes no GHD)
15
0
Theresa Rosenquist
23:24**
**Ho! Lee!! Fook!!! 😳 #18 alt. lunges (#gluteWork) & mostly #50 MB (7@#100🤢) -> EZ 55 bike cals. PSn @ #45 & 50.
12
0
Tim S.
21:35 scaled
20ghd and narrow squat. snatch to 150#. hindsight should have done 21 ghd's per round
13
0
Toni Wilson
24:44
5 sandbag round 1 then switched to 50# slam ball lower back ; 75# and 85# power snatch
16
0
Tricia Spencer
21:47 scaled
Narrow squats, 50# slam ball, super light snatches, as I’m not good at the overhead squat part
10
1
