Skill/Strength:
Every 3 min for 5 Rounds
Row 500m
-2xConservative, 2xModerate, 1xIntense
-Scale distance down if you cannot finish under 2:30 easily
Metcon:
EMOM 12
1 Squat Snatch
2 at 70%, 2 at 73%, 2 at 76%, 2 at 80%, 2 at 82%, 2 at 84%
-Have all of your plates nearby so weight
Mandatory Mobility:
3 min hamstring smash per side
3 min trap smash per side
Optional Additional/Alternative Work:
4 Rounds for quality
100ft Plate Pinch Carry 35/25lbs
15 V-Ups
You must login above to log your score
Amelia Bloch
Cody told me I suck :( 1:57/2:00/1:55/1:59/157
3rds of angry Bike/ski/70SU. Snatches up to 80# only
10
1
Omg 😂😂😂
Anna Ebert
2:15/2:15/2:08/?(rower turned off)/1:58
Snatches 55-80# worked on form and it felt good for once
7
0
Bradley Boockmeier
Rowed conservatively, moderate, and then intense
Snatched up to 185#. Haven’t snatched in probably a year. Didn’t die 🏅
7
0
Cass Baier
holy inconsistent rower (2:10, 2:02,1:56ish)
SS to 82# (0/12 correct form 🫣🤷♀️)
9
0
Cody Stelmach
Snatches @135//10x500m row (1 min rest) 1:40-1:45
5x3 legless rope climbs (sub 1 min for each set) -2min rest after set // 6x4 front squat +9 pvc lateral hops // 5 sets: 1 min dead hang, archer rows, prone w’s
4
0
David Rueckl
100-130# snatches
Last row 1:40
We should row more often.
Showed up and move forward30’
9
0
Erika Donaldson
Snatches 55-80#
Rowing first 2 rounds @ or under 2:20 second 2 rounds @or under 2:15 and last round under 2:10. Tried harder than planned
10
0
Jamie Burbey
Row / Power Snatch & OH Squat
154.5 / 154.9 / 148.4 / 148.5 / 138.1, 135#-165# on the Snatches OH Squats. Yaay fitness 🇺🇸 🤘🏻 🫠 🤘🏻 🇺🇸 Happy Monday
9
0
Pamela Gehl
2:20/2:20/2:15/2:15/2:05
Snaches-35lbs-55lbs
Bench press accessory same as snatches-65lbs to 90lbs
10
0
Theresa Rosenquist
ALL the things…
Row: 2:23/2:24/2:19/2:19/2:07 ->3 KBSn+3 KBHP+3 Gob Sq: 2 @#26, 6@#35, 4@#44 (2 Gob.Sq) -> Core: 3x: HR>Vups>Vtucks>HH.
9
0