Metcon:
Every 9 min for 3 Rounds
44 Wall Balls 20/14lbs 10ft
33 Toes to bars
22 Lateral Box Jump Overs 24/20in
11 Alternating Dumbbell Snatches 70/50lbs
-Each round has an 8 min cap
-Scale wallball weight to reach 10ft line and finish in 3 sets or less
-Scale T2B volume to something you can complete in 4 sets or less
-Put your head down and work through the rest
Accessory Work:
Every 2:30 for 6 Rounds
2x [2 Pause Strict Press+2 Strict Press] at 50%
2x [2 Pause Strict Press+2 Strict Press] at 60%
2x [2 Pause Strict Press+1 Strict Press] at 70%
-Pause on bottom for 1 second
Mobility:
3 min lat smash per side
3 min calf smash per side
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Autumn Jarvis
each round completed around 5 minute mark
10# WB, 35# DB for snatches, mix of toes to 90 and/or close to bar
11
0
Danielle Stelmach
7:03/7:45/7:59 ☠️
14# WB, toes as high as possible, 50# DB
5
1
Man, you’re really starting to not suck at all!!!
David Rueckl
Completed each Round, but got slower each time.
Scaled to green band Pulls with leg lift instead of TTB ,24 inch box step overs, 20 pound wall Ball, 35# DB. Showed up and moved 30’ Forward. Good work out with friends.
10
0
James Enderle
7:37/8:00/8:00
Full/33,33,12,11/22,22,12,9
Knee raises / other scaling / I moved today
5
0
Jenny Wesolowski
6:20/ 6:44/ 6:39
12# ball, toes to 90 degrees, 45# db. Heaviest db I’ve used in a workout for db snatches so I’m happy.
8
0
Jessica Ploof
7:05/7:45/DNF
12#WB, 35# DB, toes to // which turned into hanging knee raises by round 3🥵
10
0
Megan Johnson
5:54/6:26/6:35, scaled
12# WB, toes as high as possible, step ups on 3rd rd, 35# DB. Up to 70# on press accessory work!
6
0
Mike Cegelski
Had a great time working out with 6:15!
22 T2B, 60# snatches
11
1
Luv ya Mike! 🤦🏻♀️👵🏻🧠
Pauly VanderKelen
HBBS: 10 reps @ 135,185,225,265, and 305#
1 minute Bar Hang and 22 Knee Raises / 4x5 Standing Ab Roll-outs on a ~4 degree board (Barbell supported with 45# plates) alternating with 4x14 Wrist Curls with 35# dumbbells / 4x10 Calf Raise @ 195# alternating with 4x13 Lateral Raises with 25# dumbbells.
0
0
Selena Cashman
Each round the WB got more challenging!
14# WB, 35# & #20 DB Snatched, mix of toes to 90 & v ups
12
0
Theresa Rosenquist
🎁! (🤧)
Scl’d AF (#GetHealthyNotBronchitis): SA DB Thr @#15//V-ups//a. 16” b. 20”c. 16” w/#15DB//a.#20 b.#25 c.#30 (5:21//5:23//5:42)
9
0