Skill/Strength:
7 Rounds
:30 Hollow Hold
:30 Superman Hold
Metcon:
5 min clock
400m Run Buy In, in remaining time:
AMRAP
15 GHD Sit Ups, 10 Dumbbell Snatches (70/50lbs)
-rest 2:00-
5 min clock
400m Run Buy In, in remaining time:
AMRAP
8 Hang Clean and Jerks 115/85lbs, 16 Toes to bar
-rest 2:00-
5 min clock
400m Run Buy In, in remaining time:
AMRAP
15 GHD Sit Ups, 10 Dumbbell Snatches (70/50lbs)
Accessory Work:
Every 1:30 until failure to complete
1 Pullover
1 Box Jump
-Start at 30/24” and add height each round
Mobility:
3 min calf/achilles smash per side/
3 min hamstring smash per side
3 min playing the piano on your belly with your fingies
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Ashley Brocker
3 rnds+7/2 rnds/2 rnds +16(15ghd, 1 db snatch)
Retested 8/2/25 - way less fit and didn’t have Ian to compete against. 3rnds/2 rnds + 2HC&J/2 rnds + 8 ghd
0
0
Cody Stelmach
201 reps total rx (3+5 ghds//2+ 3 hcj// 2+ 20 (5 snatches)) // 56” box jump in accessory (pr!!!!!)(13rds)
18
0
David Rueckl
2 + 8GHD 1+ 5 hanging knee raises 2+ 5 snatchs
50# dumbell, 85# Clean n jerk . RX 2 minute rest. Showed up and moved forward 30’
17
0
Devon Deda
Participant!
First pull-over! Thanks Erika, Pam, Ashley, and Josh for coaching me and Cody for laughing at all of my failures.
8
1
😂
Erika Donaldson
2 rounds, 5 cleans into round 2, 2 rounds
40# dumbell 85#barbell TTB✅️
Pullover practice abs and cold brew
17
1
Must’ve been on the east side this morning for the cold brew!😉
Ian Wilson
Fun with Friends & so much more than Cody (in general)
I forgot how much I enjoyed this!
11
2
Jenny Wesolowski
2 + 9 ghd/2 + 3 c&j/1 + 9 db snatch
40# db, 25# db’s for db hc&j. Toes to 3/4 up Went a little lighter than usual. Marathon on Saturday. Also shoulder didn’t like barbell so did db. All runs faster than 2 min
12
0
Joe Nygren
2+7 ghd/1+4t2b/2+8ghd
Ghd // or beyond, db snatch 50#, t2b knees as high as possible, hc&j 105#
17
0
Liz LeCaptain
125 reps - bike 1.2km instead of run
1 + 9 Snatches | 1 + 6 C&J | 1 + 6 Snatches
15
0
Liz LeFevre
✅ RX
When should one stop doing GHD’s?🤰 … asking for a friend😉
11
4
Wait wut?!
Pavlik who’s says ur my friend ?🤣
I’m def not that friend 😂😂
And sorry Lizzie your stuck with me 🤷🏻♀️ 😂
Megan Johnson
2+4 // 1+5 // 2. Scaled to 35# DB snatches, 65# C&J to baby my wrist, and toes to highest.
It should be illegal to run when it’s 90 outside. 🥵😂
6
0
Sylvia Christensen
2+10 GHDS, 1+ 4 T2B, 1+8 GHDS
Broken neck. broken back. Broken hip. Broken.
8
0
Theresa Rosenquist
2R+10/2R/2R**🥵😵
**Scl'd AF!! 900m BikeErg/=GHSU=/#25 DB Sn/#20 DBs HCln&Jk/V-ups...#HoLeeFook!! #ShouldaSaidNo! HR: 154-158.
14
0