Skill/Strength:
Every 2 min for 5 Rounds
5 Hang Power Cleans
-Start at 70% and increase each round, no more than 80%
-Go unbroken and reset at the hip each rep
Metcon:
12-10-8-6-8-10-12
Cal Echo Bike
-1 Rope climb between each round (6 total)
-Feel free to spice up the rope climb to legless rope climbs
Accessory Work:
4 Rounds
8R/8L Kettlebell vertical shoulder press
:20 Ring Support Hold L-Sit
Mobility:
3 min lat smash per side
3 min trap smash per side
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Celia Osorno
10:36
Short people problems but rope went really well after the mental unlock quarters provided
15
0
David Rueckl
7:37
3 rope pulls per round.
Cleans to 120#
Showed up and moved forward 30’.
(Maddy made cookies that were outstanding!)
15
0
Maddy Meyer
9:50
Rope pulls, cleans up to 65#
6
1
you are doing so well!!! Thank you for the yummy cookies!!!
Megan Johnson
8:53, 3 rope pulls instead of rope climbs
DB cleans until my wrist is feeling better, used pairs of 25-35#.
8
0
Pamela Gehl
10:48
rope climbs 1/2 to 3/4 way up. Cleans 75lbs to 90lbs.
Accessory done + coffee and ab rollouts.
Thanks T for taking care of my hands!!!
11
0
Pauly VanderKelen
12 reps of HBBS @ 45,135,185, and 205#
1 minute static bar hang / 3x5 Standing Ab Roll-outs on a ~0.5 degree board (Barbell supported with 2.5# iron plates) alternating with 4x10 Wrist Curls with 35# dumbbells / 4x12 Leg Extension with 32.5# on each Tri-Flexor alternating with 4x12 Calf Raise @ 205#
1
0
Theresa Rosenquist
Just the BikeErg (am) & Gravel Bike (pm)
275 Cals...26 min. -> Shoulder PT & Abs SuperSet. (😴 from travel nightmare anoche). Gravel bike @5:30, 12 mi. (~56 min) windy!!!
12
0