Skill/Strength:
Every 1:30 for 8 Rounds
Power Clean 3×2 at 75% 1RM
Power Clean 1×1 at 78% 1RM
Power Clean 1×1 at 81% 1RM
Power Clean 1×1 at 84% 1RM
Power Clean 1×1 at 87% 1RM
Power Clean 1×1 at 90% 1RM
Metcon:
21-15-9
Pullups
Echo Bike Cals
-12 min cap
Mandatory Mobility:
3 min trap smash per side
3 min lat smash per side
Optional Additional/Alternative Work:
4 Rounds for quality
8 Glute Ham Raises
:45 Handstand Hold
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Cody Stelmach
2:44 rx // 6 rds: 1pull + 2 sq. Cleans @185
Accessory: Banded front squats, 3sets of 3 rounds: bike erg+lunge + du
23
0
David Rueckl
7:14 banded pull ups.
PC to 170#
Got buried by the 3rd fittest. Showed up and moved forward 30’
19
0
james macco
7:05* Strict green band pull-ups
cleans, 155# - 195# ///// Core work for EC.
20
0
JORDAN MAGGLE
WOD @ CF Green Leaf (Grand Prairie TX)
Skill: sumo deadlift complex - 5 @ 225, 315, 365
WOD : 3 rounds: Max reps BS @ 225, max reps ring rows / pull-ups, run 400m
20
0
Josh Schill
4:28 scaled (black band) time to graduate to green
PC 145->175 // 🙏🏼🙏🏼 thanks Alex for the hand tape
10
0
Justin Peterson
3:36. First day back to intensity after the skin cancer surgery two weeks ago! 😵😢
Power cleans felt amazing though! 😍225/235/245/255/265/280lbs. Accessory work felt ok too.
22
0
Megan Johnson
6:33, mixed pull-ups and ring rows because I don’t want to tear my hands before Saturday 😅
Power cleans 110-132#
17
0
Selena Cashman
8:31
Kipping PU with blue band. Trying hard to engage the lats
PC 135-160 not as bad with the ⭐️ fish
20
0
Theresa Rosenquist
9:13**
**Scl’d AF but hard. S-BA-PUx4->=RR= to finish. & up to 60 RPM on Echo…win! PCln: #78->95. Access post: 120 WL/45 GHHE/120 Hollows.
20
0
Tom Fameree
4:58. Put Dave Rueckl back in his place.
175-215# pc’s
21
2
Travis Bittermann
2:54
Cleans up to 295. If dusty wasn’t in class no way would I have gotten that time. 99% sure that was the most painful my quads have ever been after a wod.
18
0
