Skill/Strength:
Every 2:30 for 3 Rounds
Back Squat at 74% 1RM
1×10, 1×9, 1×8
Metcon:
7 Rounds
5 Unbroken Power Snatches 135/95lbs
10 GHD Situps
-14 min cap
-Power Snatches MUST be done touch n go unbroken or the set will not count, so scale weight accordingly. You can NOT scale to just breaking it up instead.
Mandatory Mobility:
3 min glute smash per side
3 min quad smash per side
Optional Additional/Alternative Work:
4x250m Row
-Rest :30 between rows
2x500m Row
-Rest 1 min between rows
1x1000m Row
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Autumn Jarvis
9:34 (first two rds @ 70# then dropped to 65#
BS @ 157.5# and 4 mile run before class
17
0
Carrie Schatzman
10:44; 80# (prob coulda done 85) but felt good 👍
BS @ 125#; coffee chat ☕️
6
0
Danielle Stelmach
6:50 75#
BS 135/140/145# **still less than 74% but happy with being able to get heavier!
17
0
David Rueckl
11:38 Masters RX
BS 165# showed up and moved forward 30’
Coach T was fantastic this morning as always!
20
0
james macco
6:38* PC’s @ 125# (a little light perhaps)
BS - 225/225/230. Oh and I got Wordle in 1! LFG!!
17
0
JORDAN MAGGLE
7:43 - modified
Was happy to get back and move today
17
2
Josh Schill
11:15*
*95# (not too bad for not doing PS’s for a month 😃)
155# for BS’s felt tough but not too bad. 3 miles beforehand
10
0
Kimb Davister
12:52 Rx taking tons of rest so my heart doesn’t explode
BS @ 195 with lots of yelling (sorry Jen!)
Sign up for the Veteran’s Suicide Awareness ruck this Saturday! Message me with any questions
19
0
Liz LeCaptain
Open Gym
11:47 - 6 rounds of 8 box steps overs 20", 12 DB Snatches 35#, 48 Dubs
17
0
Sylvia Christensen
3 mile run
6 sets 1 snatch pull + 1 HH power snatch + 1 segmented power snatch 85-115
14
0
Theresa Rosenquist
7:42**
**Scl’d AF!! 5KBSn (L) +5 KBS (R) @#35, GHSU✅.
BS #95 + BP #65}x3x10 SuperSet. 2.25 mi walk.
13
0