Skill/Strength:
Every 1:15 for 10 Rounds
2 Squat Cleans
2 Rounds at 78%, 3 at 81%, 3 at 84%, 2 at 87%
Metcon:
3 Rounds
10 Pullups
10 Box Jumps (with step down) 24/20”
5 Chest to Bar Pullups
200m Run
-15 min cap
-Unlike yesterday, this time cap is very generous. If you can do the workout safely as Rx, give it a shot! If you’re proficient in these movements, come out HOT and stay hot!
Mandatory Mobility:
3 min calf smash per side
3 min bicep smash per side
Optional Additional/Alternative Work:
Every 1:15 for 12 Rounds
2 Bench Press
2 Rounds at 78%, 3 at 81%, 3 at 84%, 2 at 87%
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Bradley Boockmeier
My watch paused during the workout so I’m not sure of my time.
Light cleans only to 185# today. Have to get an MRI on my knee so cleans are scary 😅
14
0
Cody Stelmach
4:39 rx
3 pos. pause sq snatches up to 160# // RMU work-35 total reps today
17
0
David Rueckl
11:03 RX a picky Judge might have given me 4 no reps on the CTB but I’m proud of what I accomplished today
Cleans to 180#
Showed up and moved forward 30’
38
0
JORDAN MAGGLE
Hotel workout
Thank you Justin for the adjusted Metcon. Didn’t time, just got some movement in.
5 rds -9 hand release pushups, 12 alt Db snatch @50#, 15 med ball sit-ups. 800 meter run buy out
16
0
Kelly Glanding-Woelfel
8:54 combo of pull-up attempts, ringrows, banded pull-ups
Cleans to 90#
17
0
Mel's Husband
my own thang*
21 pull ups 21 ghd 15 clean and jerk 15 burp box jump 15 pull up 15 ghd 9 clean and jerk 9 burp box jump
15
0
Pauly VanderKelen
Straight-Leg DL: 10 reps @ 155,205,235, & 265#
3x11 Overhead Tricep Extension with a 105# barbell alternating with 4x12 Lying Leg Circles wearing 2.5# on each Tri-Flexor and 3x11 Seated Arm Curl with 35# dumbbells / 3x13 Tricep Rope Pushdown @ 65# alternating with 2x13 Reverse Curl & 1x13 Hammer Curl with 35# dumbbells.
0
0
Sylvia Christensen
6:15 BMU for C2B lol
3.25 mile run. I’ve never been more grateful for fresh air
16
0