Skill/Strength:
Every 2 min for 4 Rounds
Push Press 1×5 at 60% 1RM
Push Press 1×5 at 65% 1RM
Push Press 1×3 at 70% 1RM
Push Press 1×3 at 75% 1RM
Metcon:
8 rounds
10 Box Jumps with step down 30/24in
10 Dumbbell Snatches 70/50lbs
10 Toes to bars
-Rest 30 secs between rounds
-20 min cap
Mandatory Mobility:
3 min lat smash per side
3 min tricep smash per side
Optional Additional/Alternative Work:
4 Rounds for quality
20/16 Cal Ski Erg Sprint
Max Effort Wall Sit
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Al VanLannen
19:12
20", 30#, toes to J cup with last two rounds as ab mat situps RIP
PP @85#
15
0
Cass Baier
17:40ish @40# (shoulda went heavier but 80 reps sounded scary)
PP to 80& tomorrows bench accessory
20
0
Chelsea Sherman
7+7 db snatches
50# db is heavy. I tried really hard to do it all RX but realized after I only did a 20” box 🤦♀️ dang
19
1
Oh crap lol😝🥴
Cody Stelmach
Thursdays stuff: Back squats @235 // 390 rx reps (starting 2nd rd.. of hspu)
Every 4 min: 25 cal row + sq cleans (8@145/4@175/2@195/1@225/16@95) // 3x1min HSW (55ft/55/50)
16
0
Danielle Stelmach
19:54 Rx | PP 85/95/100/110#
☠️25 min EMOM: 5 HSPU w/ab mat, 15 cal bike, rest, max DU set (17/13/6&15/18/19), 10 DB squat 25#
8
0
David Rueckl
17:36 24” box 50# DB hanging Knee raises
PP to 135# showed up and moved forward 30’
17
0
Em’Lee Luethge
Push Press 65# - 80#
6 Rounds + 3 DB Snatches
10- Box Jumps @20
10- DB Snatches @35#
5- Toes To Bar (Working on stringing together)
14
0
JORDAN MAGGLE
Home workout today
Single S2OH @ 50# - 40 each arm. Modified Metcon - 8 rounds, 20” box step overs, 10 50# DB snatches, 10 GHDs Accessory Bench complex - 135 to 385
4
0
Lucy Covaciu
17:45 scaled
1/2 box jumps 1/2 box step ups per round, 30# DB hanging knee raises
55-70# PP
18
0
Matt Buch
7 rounds + 3 box jumps
30”, 60# db, t2b turned to “get feet as high as you can” as time went on
PP to 145#
10
0
Sara Weber
6 rounds + 8 t290
40# db /24” box until I missed in round 4, then 20” // 64-85# push presses
14
0
Theresa Rosenquist
17:17**
**Scl’d AF!! 18” BJ, #35 DB Sn, K2Eon rope. BP: 75/80/85/90. 30 BikeErg pre & 1 mi TM Post.
14
0