Skill/Strength:
Every 2:30 for 5 Rounds
1x [2 Clean Pulls+1 High Hang Squat Clean+1 Low Hang Squat Clean (just below knees)]
-Start at 70% Clean max and add load each round
-Drop the bar between clean pulls
Metcon:
21-15-9
Pullups
Box Step Overs 35/20lb Dumbbells 24/20”
Accessory Work:
2 rounds for time of:
Row, 750 m
Rest 1:30
Row, 650 m
Rest 1:30
Row, 550 m
Rest 1:30
Row, 450 m
Rest 1:30
Row, 350 m
Rest 1:30
Row, 250 m
Rest 3 mins
Mobility:
3 min quad smash per side
3 min lat smash per side
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David Rueckl
7:27
Scaled, Black n Blue band pull ups, 25# dumbbells.
Cleans to 130#
Showed up and moved forward 30’
13
0
Erika Donaldson
6:09
Light on cleans up to 65#
1 round of rowing accessory
Strict press with barbell and ab rollouts with Pam
6
0
Jamie Burbey
At home WOD
7 Rounds, 5 DB DL, 5 DB Burpees, 5 S2OH, 5 Devils Press. 50# DBs 🤟🏻🫠🤟🏻. Gross
2
0
Megan Johnson
6:26, jumping PU off two 45# plates
Did sets of 4 FS instead of the clean complex, 105-125#
8
0
Pamela Gehl
10:25 RX
1 round of accessory work rowing.
strict press and roll outs with E. Cleans up to 95lbs.
17
0
Theresa Rosenquist
5:59**
**Scl'd AF!! =RR & #20 DBs Step ups only. Str: DBs: #20s/30/30/35/35 -> 5x15 Hollow Vs &tucks -> 3x12 #2.5s GHHE w/scap retract. Pre: 100 Cals BkErg, post: Mobility!!
16
0