Skill/Strength:
Every 2 min for 5 Rounds
3 Position Power Snatch (Floor, Hang, High Hang order)
-Work between 65-75% 1RM PS
Metcon:
For Time
75 Abmat Situps
20Rarm/20Larm Alt. Dumbbell Overhead Walking Lunges 70/50lbs (must complete all 20 on one arm before moving onto next arm)
100 Burpees Over Dumbbell
-15 min cap
Mandatory Mobility:
3 min trap smash per side
3 min hamstring smash per side
Optional Additional/Alternative Work:
4 Rounds for quality
1 min pullup bar hang
1 min bearhug sandbag hold 150/100lbs
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Alex Ebert
94 burpees rx… Just couldn’t unhook the trailer at the end….
Snatches 115x2 125x3. Accessory work
20
0
Ashley Brocker
Games workout
22:37 (13 min for dHSPU) 40 cal bike/100’ yoke carry 280#/30 dHSPU 45+25 plates ~5.5”/100’ yoke carry/40 cal bike
0
0
Ian Wilson
Fun with Friends on a Monday
Took it pretty easy, but did more than anticipated. 145# for the snatches
17
0
James Mueller
Snatch 175 WOD 83/100 finish after. RX. Snatches good WOD not so good. No one told me it wasn’t bulking season.
15
0
Jenny Wesolowski
72 burpees rx
Struggled a little with the oh lunges. Went better in the warmup 😝 15# more than I’ve ever done for oh lunges! Snatches @ 70-80# stayed at 80 last 3 rds. Had trouble not leaning forward in high hang.
14
0
JORDAN MAGGLE
14;59 scaled
Had to ditch DB due to knee pain halfway through, 50#. EMOM @ 135#
Accessory work before class; 400m running, bench complex 135-385, felt good today, think I would have hit PR had I tried.
11
0
Jordan Teague
Adapted. Capped
Sit ups, bicep curls+ press @20#, seated slam ball over the shoulder (94/100)
Seated muscle snatch @40#
6
0
Lucy Covaciu
Capped at 55 burpees20# DB, kettle swings
20# DB, sub 18# kettle bell swings for an mat sit ups
Snatches 55-60#
10
0
Pamela Gehl
61 burpees at cap scaled
30lb dumbbell. PS @ 55lbs, Accessory with Jamie and Kari
20
0
Sylvia Christensen
10:24
105-110# complex. 3 mile run. 3 rounds 14 glute bridges + 15 hip extensions
17
0
Theresa Rosenquist
14:39**
**Scl’d AF!! #15 DB 🙄 DB Burpees + 2 line hops… 3 pos PClns: #65-70. …15’ bike & 1 RC (topped it!!🥳)
14
0
Travis Bittermann
14:59
I wouldn’t have finished if I didn’t walk over the dumbbell for half of those burpees man I moved so slow
12
0