Skill/Strength:
Mobility Clinic – Low Back
Demonstrate Psoas Kettlebell Smash
Low back laying flexion stretch
Box Pidgeon Stretch
Metcon:
3 rounds for time
30 GHD Situps
30/24 Echo Bike Calories
20 Strict Handstand Pushups
20 Alternating Dumbbell Snatches 70/50lbs
27 min cap
Accessory Work:
Every 30 secs for 4 mins do: 1 Hang Power Clean, 65% 1RM Power Clean
— then —
Every 30 secs for 4 mins do: 1 Low Hang Power Clean, 70% 1RM Power Clean
— then —
Every 30 secs for 4 mins do: 1 Power Clean, 75+% 1RM Power Clean
Mobility:
2 min trap smash per side
You must login above to log your score
Cody Stelmach
27min and 169secs
10 SHSPU per round then 20 off box (swapped out for off a box at the end of round 2 due to failing HSPU)
14
0
Jenna Decker
26:22
I was not the fastest but my God my wool hiking socks made me the most fashionable.
15
0
Jessica Ploof
25:58
Half GHD half amsu with 14# ball, hspu off box, 30# first round then 35# for last 2 rounds
11
0
Liz LeFevre
Limited time today but still got in “me time”😘. Half Metcon. 3rnds- 15GHD, 12 cals, 10 SHSPU from #25 plate & ab mat, 10 DB snatch #50- 11:19
Tuesdays snatch complex-#90
6
0
Maria Onaindia
19:59*
SHSPUs from 35# plate and abmat but rest unchanged, accessory cleans to 125#, 100 DUs for time (1:50 today)
13
0
Sara Weber
26:58 - ab mat-assault bike-45+15+ab hspu-45# db
First time with 45# wooohooo
15
0
Steven Leiterman
Cap + 7 Strict HSPU
First round under 8 minutes, 2nd round 12+ minutes, last round DNF
14
0
Theresa Rosenquist
5.5 mile hike
Piedra Lisa Trail, 1000ft elev. gain, lots of ‘scrambling’ over BIG rocks. 1:44:00 🥵
0
0