Skill/Strength:
Every :30 for 10 Rounds
1 Squat Snatch at 70%
-The goal is perfection. Don’t add load. Be consistent with every rep.
Metcon:
4 rounds, each round for time
20 Double Dumbbell Squats 50/35lbs
Row 250/225m
20 Alternating Pistols
-Rest 1:30 between rounds
-25 min cap
Mandatory Mobility:
3 min adductor smash per side
3 min glute smash per side
Optional Additional/Alternative Work:
Every 2:15 for 3 Rounds
Bench Press 1×5 at 67% 1RM
Bench Press 1×5 at 75% 1RM
Bench Press 1×5+ at 82% 1RM
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Bradley Boockmeier
Yesterday's WOD. 7/15 snatches in round 4.
Did it in the weight room at school during my lunch. The kids gave me a lot of weird looks.
13
0
Claire Sipple
15:45 (2:31/2:38/3:02/3:04)
35#, pistol to box 1&2, narrow squat 3&4, SS 85#
12
0
David Rueckl
Participated
Snatch@ 95 #
Showed up and tried to move forward 30’ but fell a little short today.
13
0
Jenny Renon
18:49 (3:17/3:37/3:44/3:39) 30# DBs/pistols to WB on 1 platform thank heavens I’ll never be able to do this rx😌
55# snatches
9
0
Josh Schill
17:47 I think? Idr**
*pistols to 20” box *35# dbs // 95# Squat snatches felt GOOD // long run tomorrow rip my legs 💀
8
0
Justin Peterson
13:25 [2:12/2:20/2:16/2:07]
175
14
2
Pamela Gehl
23:49 scaled
25lb dumbbells, pistols foot hooked behind ankle. Snatches 35lbs
BPress accessory with Krystal 65lbs-85lbs
14
0
Sylvia Christensen
15:52 (2:45 / 2:45 / 3:03 / 2:49)
115x5/120x5 snatches. Missed 9th round but made up after. 3 mile run
13
0
Theresa Rosenquist
29:18 TravelWOD
HA!HA! No scaling since I made it up. 😃BS@70% 5x5 -> 4R4Q: 250m row/20 Devil’s Press(#25)/100m FC w/ DBs. in a “Health Club” so I had to pull back on my XFT attitude. 2 mi TM post.
13
0