Skill/Strength:
Every minute for 12 min
Power Snatch
2×2 at 60% 1RM, 2×2 at 65% 1RM
2×1 at 70% 1RM, 2×1 at 75% 1RM
4×1 at 80% 1RM
Metcon:
13 min AMRAP
5 shuttle runs (25ft down and back=1)
15 Single DB Squat 50/35lbs (hold anywhere on shoulder)
20 GHDs
Accessory Work:
4 rounds
50ft. Yoke Carry (at 50ft. Hold for 30 seconds)
10 Box Jumps (30/24”)
4 Ring Muscle Ups (Bar muscle ups, chest to bar pull-ups or regular pull-ups can be subbed)
Rest 1:1
Mobility:
2 min seal stretch
2 min lat smash each side
You must login above to log your score
Alexis Kimps
4 rounds + 10 step ups; 7 cal bike, 15 DB squats (30#), box step ups (20”)
Up to 85# PS
8
0
Carrie Schatzman
5 + 2 of 5 shuttles; 25#DB; GHD to 30” box
Ice bowl practice & 2 pull ups 🎉😂
9
0
Chelsea Sherman
5+ 7 shuttles
Snatches to 80#. Lat pull-down/push away stuff. Trying to get stronger 🤷♀️
13
0
Cody Stelmach
6+ 3 SDB squatzzzzz // “Remember the 5 D’s of dodgeball: Dodge, duck, dip, dive and dodge.”
Up to 150# PS
13
0
Danielle Sherman
Garage day 1
Snatches 95-130 | amrap done. Didn’t really count and had some Herman interference 😆
13
0
Jenny Wesolowski
5 + 5 db squats rx
PS @ 60-80# feels like form is improving but still not using hips optimally. Noticed this at 80
12
0
Sylvia Christensen
4 or 5 + 3 DB squats
T2B instead of GHDS. 12 min clean emom 145/150. Pull-ups (10-15#) dips hollow rocks and db rows
5
0
Theresa Rosenquist
4R+14.696969 DBSQ
**#25 DB, 👵🏻shuffle, GHSU✅, Row’d 👑WOD v. Lifting 🤢🤢😆 (HR:163) -> ROM: hip flex & shoulder.
9
0