Skill/Strength:
Every 1 min for 9 mins, alternating between
10 Alternating Dumbbell Squat Snatches 70/50lbs
15 GHD Sit-ups
5 Plate Wall Walks
Metcon:
10-8-6-4-2
Squat Clean 135/95lbs
Shoulder to Overhead 135/95lbs
Accessory Work:
Each for time
Run 4x350m
Mobility:
3 position banded shoulder stretch
2 min banded hip flexor stretch per side
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6:15
scaled the strength. 50#db tried to squat. 3ww to 35# plates. 15 ghd
12
0
james macco
7:00 @ 115#
Skill work: 50# db and scaled number of WW's ///// AW of ski erg and ab stuff.
12
0
Jenna Decker
5:42
I see pride. I see power. I see a bad-ass mother who don’t take no crap off of nobody.
8
0
Jenny Wesolowski
7:34
75# until part way through 8’s, then 70#. Not feeling it today. WW half way to wall onto 10# plates scaled to 3, weighted amsu, 20# squat snatch first rd, then 15#
4
0
Maria Onaindia
6:17 Rx
3 WWs to 35# plate, 15 GHDs, 40# SS first 2 rounds & 50# for final round
Stability work after
12
0
Molly Leiterman
9:30 Rx
3-4 plate ww w/ 25, 20# db squat snatch - my body does not understand these, full GHDs
Some upper body work
12
0
Theresa Rosenquist
4:40**!!
**Scl’d!! Dbl KB Clns: #26s & still felt gross! Part1 ✅: #15/GHSU/3 mod. Elv. WW
5
0