Skill/Strength:
Every 1:30 for 8 Rounds
Power Snatch
3×3 Touch N Go at 75%, 1×1 at 83%, 1×1 at 86%, 1×1 at 89%, 1×1 at 92%, 1×1 at 92%+
Metcon:
4 Rounds
20 Alt. Wallball Lunges 20/14lbs 10/9ft (take the wallball and lunge down with it in front rack, then throw it up as you stand)
10 Burpee Box Step Overs holding wallball 24/20” (lay down, touch chest and thighs to ground, get up, grab wallball and step over box)
-12 min cap
Mandatory Mobility:
3 min hamstring smash per side
3 min glute smash per side
Optional Additional/Alternative Work:
5 Rounds for quality
1 min Plate Pinch Hold
:30 Face Up GHD Hold
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Celia Osorno
10:32 RX*
RX+ for 1st round and a half due to trickster green 16# at the east side//PS til 115
25
0
Cody Stelmach
6:52 rx (unbroken)
4x4 squat cleans 185-205 //Every 3 min x4 sets: box back squat @215 + 3 seated broad jumps // core accessories
22
0
Conor Berndt
7:08
30cal ski/30 sandbag squats/20 cals/20 squats
Some cleans and snatches.
19
0
David Rueckl
11:23 masters RX
Snatches to 145# failed 150#
Showed up and moved forward 30’
#Waackattack
Killed this WOD!
23
0
Jordan Teague
8:32, adaptive
10# WB wall throws with sit ups, single leg plank plate up downs
Seated Muscle Snatch to #60
6
0
Justin Peterson
7:46. Did yesterdays workout today unbroken 7:37.
Snatch work 165/185/195/205/210lbs
28
0
Kayla Smith
8:41
20 lbs WB (that’s all I had)
1.2 mile run with the puppy (don’t ask the time, she’s only 14 weeks 😂)
24
0
Marc Mazon
11:16 Rx
175-185-195-205-215🥔. Did 1 extra @220🥔
22
1
Congratulations on the new PR!!!!
Pamela Gehl
Shy of finishing 3 rounds
14lb ball-1st round no legs all arms-bad idea. Snatches all at 55lbs.
Accessory work-Abs by Jimbo and T
24
0
Sylvia Christensen
7:48 maintained contact with ball
95-125. 4 miles intended on more but was goin to slip and die
21
0
Theresa Rosenquist
11:38**
**Scl’d AF! #12 DBs Lunges, Only LA OH, 16” box, #14 MB. KBSn & KBS: 3x10 (L&R)@#30, 1x5@ 35&40, 2x2 @#45 (att #50 & F! )
21
0