1.) 2 Clean 1 Jerk 5 x 2 @Hang
2.) WOD
3 rounds
25 Push-ups
15 Toes to Bar
5 MU’s
3.) 7 min Hollow Rock & Superman, alternating every 30 sec. Holds if unable to rock.
4.) Shoulder Press 5 x 3
5.) Overhead Squat 3 x 10 Unbroken (No pause on top)
6.) Back Extension 5 x 5
7.) GH Raise, perfect No bounce, add weight when you are told by a coach that you look like an angel doing GH raises.
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MU progressions, forgot time
8
0
Kimberly Nault, Mary Stueber, Anna Schumacher, Charlie Spry, Lindsey Koehler, Michelle Johnson, Rosa Francour and Theresa Rosenquist
Andy Glawe
12/15 pwr clean RX
12min AMRAP 3, 6, 9, 12, 15...Power clean 135# & burpeesAt CF Downriver, Detroit
11
0
Che Ater
13:00 MU progression
75, 85, 95, 105, 110 full squat C&J - hip is feeling good! Got my first actual toes to bar!!!!!!!
6
0
Daniel Greene
~15 something
Mod MU. Finally completed sets with toes to bar (a couple K2E mixed in). 95#-155# C&J
16
0
Jamie Kemen
13:25, 100#C&J
First set strict Push-ups, then mod. Mod-MUs and practice from the rings.
16
0
Jim Tschampl
25:45 Rx
I needed help to finish. Thanks Zach, AJ, Kayla, and Wendy!
5
1
Nice RX dude!
Krystal Lowney
12:15
BPU 95# clean from blocks, couldnt jerk it...almost busted my skull in process.
19
3
Marcie Kyllonen
6:45 mod mus
Worked up to 105# c&j110# clean PRStrict shoulder press 5x3 worked up to 80#
11
0
Pauly VanderKelen
19:15 Rx
Worked up to 225# C&J / Thank you, Jim, for the advice and encouragement during my muscle ups!
1
0
Robin Mueller
9:27, 5rows & 5dips w/ band for MU, t2b attempts
C&J (5x2) 65, 75, 85, 95, 105
16
0
Scott Herber
11:30 or so of ugliness
Band MU, Ugly PUs, Terrible T2B/K2E.. Just ugly. Hit 175# on Clean & Jerk tied PR
17
0
Theresa Rosenquist
13:19 w/ band assist MU
#100 2Cl+1Jk, 7 30/30, SP: 5x3@#65, OHS x10: 65/75/85, GHD: b.ext & GHraise
0
0