Skill/Strength:
Every 2 min for 8 Rounds
3 Position Power Clean+1 Jerk
-Start at 50% of limiting movement and add load each round based on feel
Metcon:
4 Rounds
6 Shuttle Runs (25ft down and back=1)
8 Double Dumbbell Box Step Overs 50/35lbs 24/20”
-Rest 1 min after each round
-Attack each round as hard as you can
-11 min cap
Mandatory Mobility:
3 min trap smash per side
3 min calf smash per side
Optional Additional/Alternative Work:
3 Rounds
40 Cal Row
30 Cal Echo Bike
1 min Handstand Hold
You must login above to log your score
Cody Stelmach
:51/:52/:52/:55 ~6:30 rx (last round shoe came untied, almost died, but courageously finished)
Strict press - 130x4/110x8/105x11 // RDL 275x12 (3 sets )
12
3
Your commitment to move forward under so much adversity is highly commendable.
Must need new shoes....
Lol! Reminds me of a college track meet…a guy’s shoe fell off on the final curve of 400m…he never missed a stride. You just gotta keep going!!
Danielle Stelmach
7:40 Rx (1:07/1:13/1:11/1:09)
C&J complex: 70-120# (stayed at 120 last 3 rounds)
5
0
Erika Donaldson
Complex to 110#
Forgot my time. 7 something.
50 GHD and bench with Pam 5x5@85#
13
0
james macco
7:19 Masters
C&J - up to 145#. I was humbled yet again by my sketchy right shoulder. 50 GHD's for EC.
10
0
JORDAN MAGGLE
7:37 with my sister!
50# DBSO, 20” box. Tried 24 but almost tripped in R1 and figured I’d rather not die
Complex: 4@135 4@185
4
0
Justin Peterson
6:26 [:52/:52/:52/:50]
Bar work at 145/165/185/205/215/225/235/250lbs. Felt like warm apple pie 🥧
10
1
...like in American Pie?
Pamela Gehl
8:34 scaled
20lb dumbbells
Clean/Jerk 65lbs-100lbs
accessory bench-press 5x5 @ 70lbs + 50 GHD's
12
0
Pauly VanderKelen
Front Squats: 10 reps @ 95,135,185, & 205#
4x14 Kneeling Ab Rollouts with 25# in the weight vest alternating with 4x12 Forearm Curls with a 65# barbell / 3x10 Calf Raise @ 200# alternating with 14 reps of Lateral Raise with 20, 25, & 30# dumbbells.
0
0
Steven Leiterman
7:10 RX (0:58/0:59/1:10/1:03)
Cleans up to 225 - 33 cal bike 30 second bike sprint
11
0
Sylvia Christensen
6:34
Complex to 150. 2 mile run (1 mile warm up, then 4x400m tried to hold 5:45-6:05 pace)
10
3
Will I ever be as strong as Sylvia?
No
@Dave...I've given up trying. And im 15 years in. You newer folk still have a chance though!
Theresa Rosenquist
8:11**
**Sc’l’d AF!! 150 m Row v. Sh.Runs (#1@300m😝) & 20” BoxSU #0 & 0 push. PClns: 45/50/55/60/65/70/75/77.5 DB PJk: 3-5@ 15/20/25/30x5.
5
0