Skill/Strength:
Every 2:30 for 5 Rounds
4 Power Clean Singles
-Rest 15 sec between reps
-Start at 70% and add load each round
Metcon:
Every 3 min for 4 Rounds
Run 400m (4 laps)
Max Devils Press 50/35lbs
-No rest between rounds, so choose your pace wisely, scale run to 3 laps if needed
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Cass Baier
Community WOD ✅ - as cool down..
Squat snatch work to 80# (90%)//DL 14 min EMOM & accidentally PR’d by 25# to 245# after EMOM. Monster games “bridges burned” workout 🥵 37/60 BJO- unwell
8
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james macco
Community WOD with Joe. We did alllll the rowing today.
Nice programming, Coach Alex.
6
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Pauly VanderKelen
HBBS: 10 reps @ 135,185,225, & 265#
1:15 twisting bar hang spine decompression / 4x11 Kneeling Ab Rollout wearing a 35# weight vest alternating with 20 reps of Lateral Raise with 15,20,25, & 30# dumbbells / 3x13 Leg Extension @ 85# / 3x13 Prone Leg Curl @ 60#.
0
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Theresa Rosenquist
30’ AMRAP HotelWOD
15R: 1 S-PU⬆️, 2 T’s WW Combo. 10 #’d V-ups (#10), 20 #’d WL (#10s). Very limited space & equipment (& JANKY!) but I got 💩done.
7
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