Skill/Strength:
Every 2:30 for 5 Rounds
2 Hang Cleans+1 Push Press+1 Push Jerk
-Start at 75% of Thruster and add load
Metcon:
22-16-10-16-22
Alt. Pistol Squats
V-Ups
Accessory Work:
Complete as many rounds as possible in 12 mins of:
30/22 Echo Bike Calories
Ski Erg 250m
Deadlift 2×6 at 70% 1RM
Deadlift 2×4 at 75% 1RM
Deadlift 1×4 at 80% 1RM
-Rest 4 min between sets
Mobility:
2 min quad smash per side
2 min hamstring smash per side
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Cody Stelmach
Up to 200# on complex // metcon: need to work on pistols more than once every 6.9 months
20’min EMOM: Min 1: 30 sec air runner sprint - Min 2: 40’sec max burpees - Min 3: 20 sec. max alt. Hang db snatch (70#) - Min 4: 40 sec max bike erg
7
0
james macco
9:30 Did not touch feet on most of mine but I believe my feet were above my head.
complex up to 159#, missed the jerk at 165#
11
0
Maria Onaindia
12:28 Rx
1st time for left leg pistols, got ‘em all! Thanks to Cody for encouraging me not to scale right away and just see how it goes. Complex to 115#, accessories up to 235#
12
2
Molly Leiterman
8:46
PR - #125 push jerk & push press - both felt good
Complex 100-105-115-120-125
Pistols w foot tucked behind & ugly kinda v ups
10
0
Sarah Anderson
10:45 rx
85/95/105/115/125# complex. This was fun, shoulda gone a wee bit heavier
3
0
Theresa Rosenquist
**11:40**
Scl’d w/ Pistols to 16” box, progressed to all single leg work. 😍V-ups!😆 Mega stretch post! S&Sk: 2HPCln (65/70/73/75/80) + 5 Ring Push-ups. EZ 60 cal C2 bike post.
6
0