Skill/Strength:
EMOM 12
4×1 Squat Snatch at 65%
3×1 Squat Snatch at 70%
3×1 Squat Snatch at 75%
2×1 Squat Snatch at 80%
Metcon:
9 min Ladder
1-2-3-4-5…
Ring Muscle Ups
Box Jumps 36/30” (no rebounding)
Mandatory Mobility:
3 min trap smash per side
3 min lat smash per side
3 min calf smash per side
Optional Additional/Alternative Work:
Every 1:30 for 10 Rounds
1 Legless Rope Climb
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Cass Baier
Really light and slow technique/skill day- Rx’ed the shit out of those box jumps though
15
0
Chelsea Sherman
6+ 5 low ring transfers
Snatches to 80# & accessory work- regular rope climbs.
13
0
Danielle Stelmach
6 rounds *box RMU-high rings, 30” box
Snatches: 60-75# (last 3 from high hang)
9
0
David Rueckl
8+ rounds, scaled ring rows/push-ups 24”box
Snatch complex to 125#. Attended the.3:30 pm class today. Was nervous walking through the door, thank God, there were familiar faces from the 815 there to hold my hand and make me feel comfortable. Showed up and moved forward.30’
10
0
Emma Steinbrecher
7+3 low ring transfers
Snatches to 95#
12
1
Where the heck have you been? See you at 515 tomorrow!!!!
Erika Donaldson
Low rings with help from coach T 7+1 30"
Snatches to 80#. Rope climbs and abs
13
0
Ian Wilson
Fun with Friends!!
Up to #155, and through the round of 7 doing sets of 3 and 4 RMU. Kept box low 24"
13
0
Jamie Neubauer
Skill day. Did a few (2) RMU and the rest on low rings with bands.
Snatches - 80, 87, 95, 100
13
0
Jenny Wesolowski
7/8 c2b instead of rings, 30” box
Wanted to work on trying to string some c2b so didn’t do this workout as fast as I could. Managed to string up to 3 at a time. Still plenty of singles though. Squat snatches @ 65-80#
7
0
Jordan Teague
Into Rd 7, sc
Challenging RR, purple banded dips. 20# box jumps
Snatch to 80#
12
0
Josh Schill
65# and 2x reps (focused on form), Cap @ Rd 8 on 1 BJ
First ever wood box and 30” 🎉 (thanks Mike!)
Scaled to Ring rows+ push ups
8
0
Justin Peterson
4/9 RMU. All MU done unbroken
Snatches at 165/180/190/200lbs. They felt so good today 🤩
15
0
Megan Johnson
5 rds! Jumping ring turnovers and blue band ring dips, 27” box jumps.
Snatches 65-77#. 6:30 PT with Justin. 🥳
5
0
Theresa Rosenquist
5R +2/25 DUs**
**Scl’d AF but still hard stuff. 1MU=1FG RR + trans.+ Assist RD & 5-10-15-…DU v. BJ. Str&Skl: KBSn (L) & KBS (R): 4x5@#30, 3x5@#35, 3x5@#40, 2x3@#45. BikeErg & Mobility!! 3x{WL/GHHE/Core!!!
12
0