Skill/Strength:
Every 2 min for 8 Rounds
1 Clean High Pull+1 Power Clean, unbroken
-Rest 20 sec
1 Clean High Pull+1 Power Clean, unbroken
2 Sets @ 83%, 2 Sets @ 86%, 2 Sets @ 89%, 2 Sets @ 89-92%
Metcon:
AMRAP 8
5 Bar Muscle Ups
10 Box Jumps 30/24”
Mandatory Mobility:
3 min trap smash per side
3 min calf smash per side
Optional Additional/Alternative Work:
5 rounds, each round for time
35/25 Echo Bike Calories
-Rest 1:30 between each round
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Cody Stelmach
7+2 BMU // “Your body is like day-old rice. If it ain’t warmed up properly, something real bad could happen.”-Ted Lasso
Cleans to 235# // sandbag clean + carry accessory: 3 rounds: 3 Sandbag cleans + 25ft carry x 4 (1 min rest after round) ~ 5 min (unbroken) // core work
17
2
Danielle Stelmach
3 + 4 BMU (2 thin blue bands) | PC complex 130-142#
got hung up on round 4 of BMU & failed a bunch | failed last PC
15
0
David Rueckl
6+ 2 ring rows. RR push ups 24” Box jump.
Complex @155 went to 165 but that was a struggle so went back to 155. Will I ever be as strong as Sylvia?
Showed up and moved forward 30’
16
0
Josh Schill
4 + 8 Box Jumps (30”) *scaled
*BMU jumps off box to short bar // PCs 155-155-160-165
10
0
Justin Peterson
6+8 BJ. NO INTESTINES BLEW OUT INTO MY SCROTUM 👍🏼
Clean work from 135-175lbs.
21
2
Megan Johnson
5 + 3 BMU. BMU from box.
120-135# clean complex, last round was a little ugly, but it went up! 😂 A little pull up work after, working on volume and hoping I can eventually figure out C2B.
12
0
Pauly VanderKelen
DL: 10 reps @ 155,225,275,315, & 345#
3x10 Overhead Tricep Extension with an 105# barbell alternating with 3x10 Arm Curl with the same weight and 4x16 Strict Knee Raises / 3x10 V-Grip Tricep Pushdown @ 85# alternating with 3x10 Preacher Curl with 85# EZ Bar.
0
0
Theresa Rosenquist
Exactly 5**
**Scl’d AF!! 20” BJ (R5:10/10 was just shy of standing up), Banded RMU, some feet assist. PClns & HP: #87/90/93/97.
17
0