Skill/Strength:
Every 3 min for 4 Rounds
4 Pause Back Squats at 55%
4 Burpee Box Jumps, choose height
-You MUST go straight from the burpee foot position into the jump for it to count
Metcon:
Accumulate 50 Power Cleans at Bodyweight(M)/70%BW(W)
-Every minute on the minute, including the first minute, do 10 GHD Situps
-10 Round Cap
-Scale to a weight that you can do safe singles
Mandatory Mobility:
3 min quad smash per side
3 min calf smash per side
Optional Additional/Alternative Work:
3 Rounds for Quality
Max Hang From Pullup Bar
8 Glute Ham Raises
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Cody Stelmach
In rd. 10 ~9:53 rx (200#, technically rounded up) //BS 175# + bbj to 40”
6/5/5/5/5/5/5/5/4/5
14
0
David Rueckl
8 rds ab mat set ups RX cleans @ 125 # (identified as Autumn)
150 squat 20” box.
Showed up and moved forward 30’
17
1
HAHAHAHA
JORDAN MAGGLE
47 @185 - half GHDs / half sit-ups
BS @ 185, jumps at 24, 26, and a couple at 30
11
0
Josh Schill
33
GHD sit up to box, PC #135
By the end was taking about 50 seconds for 10 ghds 😭 Squats = 105 / box = 24”
8
0
Justin Bruehl
12ish at 205 then went to abmats and roughly 25 @185
235b.squat and 36.69" burpee jumps
18
0
Justin Peterson
7:50 at 172lbs. [8/7/6/6/6/6/5/6]
Pause Back Squats at 245lbs. Burpee Box Jumps at 40”. Did not feel very springy this morning!
15
0
Justin Riege
17 @ 230# : 7 rounds ghd then sit ups.
225# bs 36” box. Had a hard time keeping my feet planted.
18
0
Megan Johnson
37/50 @ 105# (~64% BW) at cap
115# pause BS, 24” rd 1-2/24”+25# plate rd 3-4 burpee box jumps
19
0
Pamela Gehl
38 Power cleans @ 85lbs
GHD/sit ups
BS 65lbs/20" burpee box jumps
Benchpress accessory
18
0
Steven Leiterman
33 @215 (3/3/2/rest/4/4/rest/8/rest/9)
Squats at 265 - 30 inch box
17
2
Theresa Rosenquist
9:43**
**Scl’d AF! #65(v. 95) & =GHSU= BS @#90 & BBJ @ ~14” (🤷🏻♀️). Its was real. it was fun. It was real fun!
(Thx to all who helped put ALL my ## away!!)
15
0
Travis Bittermann
42-45
Idk I did 5 a round until 6 then did 3 then 4 per round after that at 215 and 3 rds with sit ups
9
0