Skill/Strength:
EMOM 8
1 Power Snatch + 1 High Hang Squat Snatch @70% 1RM Power Snatch
-Do unbroken
Metcon:
3 rounds
10/7 Ring Muscle-ups
10 Clusters (squat clean thruster) 155/105lbs
Run 400m
-Scale to 10/7 Pushes+Pulls
-Scale Cluster weight to something you wouldn’t touch n go
-21 min cap
Accessory Work:
In 2 min do
10 Burpee Box Jumps 30/24”
15 Wallballs 25/16lbs
ME Single Under Crossovers
-Repeat for 3 rounds
-Rest 1 min between rounds
Mobility:
2 min lat smash per side
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Alex Ebert
20:26 125# and 3 MU attempts per round.
Successful on last RMU attempt.. 1/9. HIPS!!!!! Snatch at 125#. Much needed Mobility weekend starts now.
11
0
David Rueckl
15:33
Scaled ring, rows and push-ups, 65# clusters for the geriatric unit again. But I showed up and worked hard. Moved 4 inches in my marathon today.
11
0
james macco
18:36* Ring Rows and dips. Cluster @ 135#
Snatch up to 115# /// Abs by Sarah for AW
0
0
James Mueller
155 snatch complex. WOD 19:15 strict pull ups and push ups. RX weight. Bardio and cardio… woof…
14
0
Jennifer Gleason
17:25
Snatches: 70#
WOD: push-ups/pull-ups (unbroken)
55-60-65# clusters
RUN!!! (1st running wod in over a year!🏃🏼♀️🐢💨
8
0
Jenny Wesolowski
19:42 for 4 rounds modified
4 rounds of: 7 20” box push-ups, 7 db bent over rows 35# each, 10 db hang squat clean thrusters 25# each, 20 cal echo bike. Strict press EMOM: 4 reps 60#
11
0
Justin Bruehl
19:55 yummy. 10--7/3--7/3 mus which made thrusters tough
Underestimated thrusters after mus. Great workout though.
Up to 175 snatch. Joints felt rusty, but we made'r.
15
0
Maria Onaindia
15:28*
Banded BMU but rest unchanged, snatches ‘80#, BMU practice after-ended practice with some reps with only red bands so progress
5
0
Robin Roggenbuck
15:41 Scaled
Pull- Kipping Ring PU Push - Red band assisted dips Cluster 95#
75# Snatch complex
12
1
Proud of you!
Theresa Rosenquist
17:35**
**Sub’d:=RR+Push-ups, DblKB Cluster (#26L/#30R), 400m row (‘cuz it was 🤢! HR: 164), PCln/HSqCln @ 65/75/75/80x5. W/up: 100cals C2 bike & Ab stretch!!
8
0