Skill/Strength:
Every 2 min for 8 Rounds
3×6 Overhead Squats at 40% 1RM
2×5 Overhead Squats at 50% 1RM
2×4 Overhead Squats at 60% 1RM
1×3 Overhead Squats at 65% 1RM
-Take the bar from the ground and try to snatch into the first rep for each set
Metcon:
AMRAP 11
25ft HS Walk or 75ft Bear Crawl (both are Rx)
10 Alt. Pistol Squats or 10 Box Jump Overs with step down 30/24” (both are Rx)
50ft Walking Lunge
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Ashley Brocker
Super Sunday Funday!
Forgot a board to keep track, but exceeded my expectations based on my current fitness level
4
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JORDAN MAGGLE
Open Gym Festivus Practiced WODs 1 & 3
WOD 1: 141 reps
WOD 3 : A : 5:23 B: 25 Cals
Need to figure out better pacing on 3. Good practice run. Also did both WODs 10 minutes apart and should have some more time between sets comp day.
8
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Megan Johnson
4 rds +5/10 BJO. Did 3 WW instead of HSW, not quite to Rx distance.
45-70# OHS.
10
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Pauly VanderKelen
Straight-Leg DL: 12 reps @ 135,185,225, & 285#
3x11 Shrugs @ 285# alternating with 4x16 Lying Leg Circles with 5# on each Tri-Flexor / 3x8 Overhead Tricep Extension with a 135# barbell alternating with 3x11 Arm Curl with a 95# Barbell / 3x12 Rope Tricep Pushdown @ 60# alternating with 3x12 Hammer Curl with 30# dumbbells.
0
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T Sanders
tried to move heavy but just moved
couldn't do another heavy oly open lift today, body said no way guy. 24 min emom. 5oh sqts, 10 wall ball, 15ghd, tried 20 row cals, almost died and settled on 16....
8
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