Skill/Strength:
Every 2 min for 5 Rounds
5 Strict Press+3 Split Jerks at 55% 1RM Strict Press
Metcon:
AMRAP 16
8 Power Cleans 115/85lbs
1 min Plank (any style-elbows, hands, side plank)
12 Front Squats
1 min Plank
16 Deadlifts
1 min Plank
-Work to accumulate the full minute of the plank. If you need to come down, that is fine, but go back up and finish your minute
Mandatory Mobility:
3 min hamstring smash per side
3 min glute smash per side
Optional Additional/Alternative Work:
Every 2 min for 6 Rounds
Bench Press 1×5 at 65% 1RM
Bench Press 1×3 at 75% 1RM
Bench Press 1×1 at 85% 1RM
Bench Press 1×5 at 65% 1RM
Bench Press 1×3 at 75% 1RM
Bench Press 1×1 at 85% 1RM
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Anna Ebert
2 plus cleans and a 20 sec plank
55# complex. Tried to take it easy considering the open tomorrow 😬
10
0
Cody Stelmach
25.2 - 11:04 (16 secs faster!!)
Didn’t need enough ibuprofen to kill a horse or have any back pain like in 2022!
13
0
Ian Wilson
Fun with Friends!!
Skill/Strength 115#, 3 rounds + PC + 30 sec., Nice and easy fun morning!
10
0
Liz LeFevre
3 rnds + cleans & 15 sec plank RX ( took a 10 sec rest during planks)
Complex-#55
9
0
Pamela Gehl
2 plus front squats and 30sec plank
55lb barbell.
strict press/jerk 45lb barbell
8
0
Theresa Rosenquist
All the planks! & Some Shldr SP
20 min accumulated 1 min+ planks. Good chat time! DB SP @#15(LA): 10/10/10}x5 & #12 (RA assit’d) 8-10}x3
0
0