Skill/Strength:
Every 2 min for 4 Rounds
1 Squat Snatch(drop)+1 Squat Snatch+3 Pause Overhead Squats
-Start at 65% 1RM Squat Snatch and add load each round.
-1 sec pause in the basement on OHS
Metcon:
EMOM 20
1: 18/14 Row Calories
2: Double Dumbbell Front Rack Walking Lunge 50/35lbs 50ft
3: 6 Ring Muscle Ups
4:Max rep Row Calories
5: Rest
-Scale movements to finish within the minute at a 7/10 difficulty
-Log total cals for the 4th minute each round
Mandatory Mobility:
3 min trap smash per side
3 min glute smash per side
Optional Additional/Alternative Work:
5 minute Unbroken Jump Rope Ladder
5-10-15-20….
-Choose any style of jump roping
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Alex Ebert
48? Came out too hot 1RMU each rd
Nasty fall of the rings and then took last two rounds easier. Feel okay though! Snatches 125-165. Failed 165 first once but then successful
13
0
Carrie Schatzman
Emom: 12 cal/25’ lunge w/20#db/banded rows/dips; 16-17 cals/rd; (65 cal total)
Snatch: 70-90#
8
0
Cody Stelmach
117 cals (29,28,29,31)
Back felt better//3s, 105 // Accessory: l sits, db rotator cuff, weighted marches, seated db presses, db oh holds
13
0
Danielle Stelmach
Snatch complex 65-85# | 67 row cals
14 cal row | 35# 50ft/50ft/40ft/25ft | 4/3/3/4 box RMU high rings
9
0
Erika Donaldson
51 cals 30#dumbells just one 25'length ring rows and dips
Snatches to 70#
13
0
Jenny Wesolowski
68 cals (12 cals, strict pull-ups rd 1 then ring rows/dips, 30# db’s)
Snatch complex @ 60-80# Abs are WRECKED from Tuesday!
12
0
Josh Schill
22-18-21-26 row cals (87)
30# DBs // Ring rows&Push ups //// 75# for Snatches, dropped a few bc wrists were sad
9
0
Liz LeFevre
45 cals- 14 cals row, #35’s held at side for lunges/ C2B practice
Snatch complex-#90
14
0
Pamela Gehl
58 cals
10 cal 1st row/25ft walking lunges 25lb dumbbells/ring rows/ring dips w/red band. Snatches 40lbs-55lbs
15
0
Selena Cashman
53 cals
This was challenging but good! 😄
80/85/90/95 - listening is hard. Only paused after the last OHS
16
0
T Sanders
home wod
3rds. 2 wall walks, 4 pull ups, 8 rope pulls, 16 cal row. all with 14# med ball between my legs.
8
0
Theresa Rosenquist
That was real! That was fun!! That was REAL FUN!!
54 Cals (12/13/14/15)** 🥵☠️🪦 ** Scl’d AF! 12 cals (v. 14), 2R WL w/#15s 2Rw/o ##, RR+trans.+RD (x3). Str&Skl: 10/10/5 KBSn&KBS: 26/35/44/44.
16
0