Skill/Strength:
Every 1:30 for 5 Rounds
6 Power Cleans at 65%
-Try to touch n go as many as you can
Metcon:
3 rounds for time
Run 400m Indoors
12 Hand Release Pushups
12 Deadlifts 155/105lbs
9 Hand Release Pushups
9 Deadlifts 155/105lbs
6 Hand Release Pushups
6 Deadlifts 155/105lbs
-Rest 2 min between rounds
-Scale DL to a weight you can do unbroken quickly
-21 min cap
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Amelia Bloch
17:23 Open Gym @ 8th Day Gym - Grand Rapids, MI
90# PC, subbed run for 1000m C2 Bike bc of space
9
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Pauly VanderKelen
Back Squat: 10 reps @ 135,185,225, & 255#
1:10 twisting bar hang spine decompression / 3x20 Leg Extension @ 65# / 20,20,12 Prone Leg Curl @ 55# / 3x19 Kneeling Ab Rollout wearing a 30# weight vest alternating with 20 reps of Lateral Raise with 15#,20#, & 25# dumbbells.
1
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Theresa Rosenquist
Rest Day!
‘Cuz I ‘m happy w/ Deer Hunter effort & so is my shoulder. Herding Cats on Sat morning is also really fun challenge so….time to relax. 👊👊👊
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