Skill/Strength:
Every 1:30 for XX Rounds
1 Power Clean
-Start at 60% and add 5-20lbs per round until you work up to a heavy single for the day
-Maximum of 10 Rounds
Metcon:
4 Rounds
10 Power Snatch 75/55lbs
20 Single Under Crossovers
200m Run
12 min cap
Accessory Work:
Each for time
Run 1000m
Run 800m
Run 600m
Run 400m
Run 200m
Rest 1 min after each run
Mobility:
3 min trap smash per side
3 min delt smash per side
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Alex Ebert
8:06rx. Tripped 4 times on the last rd… 🤦♂️
PC 217 (+2lbs). Ended up squat cleaning 220 twice.. 🤷♂️
15
0
Bradley Boockmeier
6:35. Missed one single under, and it's gonna haunt me all day.
185, 195, 205, 215, 225, 235, 245, 255, 265, 275. All felt good, back felt solid.
19
0
Danielle Sherman
Garage
Good through 185 PC. Missed 190 by a little bit. Run with Herman.
19
0
Jared Franco
8:45(Did DU instead, my DU need work )
Power Cleans- 155,185,205,225,235,245,255,265,275(Fail) , 270( 5lb PR)
19
2
Jenny Wesolowski
8:20 rx
Pc up to 125# Did the running without the baby since she was sleeping, yay! Running accessory work and extra running after at easy pace. 1000 and 800 on assault runner. Rest of running outside with Evalyn
18
0
Justin Bruehl
7:56
Up to 235 [Accessory: 10-10 cal row sprint intervals with 20s rest +20 intervals 10s echo bike sprint+30s active rest (161cals)] half hour sauna.
18
0
Michael Schaut
11:4? - scaled - just getting over being sick 😷
Single Unders / 65# PS,
PC up to 150# (PR)
10
0
Theresa Rosenquist
8:31**
** Scl'd AF!! 10 #26 KBSn/50 SU/500m BikeErg. #GoodOneYall! Strength: DB PClns: #20sx3/#25sx3/#30sx2/#35s/#40s/SA(R&L) #45/#50#/60 (f)/#60(f)/#60(f). 25 min on BikeErg:256 Cals. Scap & MidTrap smash & hammy smash.
18
0