Skill/Strength:
Every 3 min for 6 Rounds
1 Squat Clean + 1 Front Squat + 1 Squat Clean
-Do it unbroken as a complex
Metcon:
For time
2 rounds of
40 Double Unders
5 Shoulder to Overhead 115/80lbs
— then —
2 rounds of
40 Double Unders
5 Shoulder to Overhead 135/95lbs
-Continue for 3 more rounds, adding 20lbs to the S2OH each round
-Scale weight to start, or make smaller jumps if needed
Accessory Work:
Every 2 min for 5 Rounds
Bench Press 1×6 at 65% 1RM
Bench Press 1×5 at 70% 1RM
Bench Press 1×5 at 75% 1RM
Bench Press 2×4 at 80% 1RM
Mobility:
2 min calf smash
2 min barbell quad smash
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Jennifer Gleason
Capped. 1 cal and 5 reps short.
Tried dubs… nope.
7 bike cals, 65, 70, 75, 85, 95
11
0
Liz LeFevre
Snow storm = basement WOD
Clean complex
+
Metcon= 4 rnds for time:
14 alt DB hang C & J (#30)
10 Burp over bar
5 deadlift (#145)
3
0
Maria Onaindia
15:01
Locked out last S2OH at the buzzer (#75-115)
Clean complex to 135#
Bench Accessory to 100#
15
0
Molly Leiterman
✅
10 min run, 10 min incline walk
5 rounds of: 15 air squats, 10 push ups, 5 burpees
Then followed by 4x6 db overhead press w #25 & some db back exercises
15
0
Pauly VanderKelen
Front Squat: 5@135, 4@185, 3@225, 2@275, singles @ 315, 335, failed 355#, then 6x3 @ 270# every 2:00.
1 minute Front Rack Walk-out @ 315# / Static Bar Hang for 1:45 / 5x10 Ab Roll-outs wearing a 60# weight vest and kneeling on (2) 55s, (1) 45 and an AbMat alternating with 5x16 Wrist Curls with 20# dumbbells / 5x13 Calf Raise @ 185#.
0
0
Sylvia Christensen
Umm 4/5 at cap
Up to 155 cleans. Attempt at 165.. got the clean and squat. Failed the 3rd clean trying to tng
2
0
Theresa Rosenquist
14:52**
**Sub’d: SA DB S2O (25/30/35/40😵💫/35 & 20-25 DU/rnd 🥵 HR: 168. Strength: DBs @ 25s/30s/35s/40s(f!)-35s/35s.
12
0