Skill/Strength:
Every 1:30 for 8 Rounds
2 Clean High Pulls+1 Power Clean, unbroken
-Rounds 1-4@80%, 5-6@83%, 7-8@86%
Metcon:
4 Rounds
Run 200m
30 Air Squats
-Wear a 20/14lb vest if you’re a Buff Horse
-12 min cap
Mandatory Mobility:
3 min trap smash
3 min quad smash
3 min calf smash
Optional Additional/Alternative Work:
3 Rounds for quality
Max hold locked out on dip bar
5R/5L DB Bent Over Row, pick weight
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Cody Stelmach
6:18 (west side)
2 pulls + 2 cleans @175 // banded front squats 10x3 @135 // plyometric work // 3x6 min AMRAPs: 10 cal echo + 10 db box step ups (50#/20”) + 5 sandbag cleans (150#) - rest 3 min (77reps, 73, 74)
18
0
Danielle Stelmach
7:36 *subbed run for 500m bike erg, squats to tire to control depth (knee)
Clean complex: 115-125#
13
0
Ian Wilson
Fun with Friends on a Monday
Complex to 235#, felt a little heavy this morning. Run + squat + no vest
20
0
james macco
7:51 with JT's vest. The added testosterone was a lot to handle but I managed. And I got to leave some pheromones behind for him. Win/win for both of us.
Clean: 165 - 185 ///// some ab stuff for EC.
20
1
😆🤢
Jenny Wesolowski
7:35 not a buff horse
Clean complex 105-110# turned into a technique session since I’m not pulling in the correct spot. Focused on too many things so couldn’t get the 115 pc. 😭 not my day
17
0
Justin Bruehl
6:31 with a vest
Weighted strict pull ups-hspu/strict dbell press....worked up to 45lb--S.pull up x13reps
19
0
Selena Cashman
9:24 with vest
135-145 failed 145 a lot of starfishing ⭐️🐟
Back is a little sore from comp
19
0
Sylvia Christensen
6:29
135-155 cleans. Warmup: 3 mile run + 3 rounds: 14 glute bridges (175), 15 hip extensions, 10 DB box step ups (2 X 35#) 🤪
18
0
Theresa Rosenquist
10:18**
**Scl’d AF! 250m Row/ #15 DB Squats. Cln Cmplx: 77/82/87. Pre: 10 min bike & 6x5 BP: 75/80/85/90/95/100
18
0