1.) 15 minute AMPRAP
3 Box Jump 36/30
1 Power Clean & Jerk (Split or Push)
10 cal. Row
Add weight to C&J each round. Spend 15 minutes to work up to a good starting C&J load.
*2.) 10 min. EMOM
5 Strict Toes to Bar
5 Chest to Bar Pull-ups
5 Strict Handstand Push-ups
*3.) Immediately following No.2 complete:
3 Snatch, 1 per minute for 3 minutes. Start first rep with empty bar.
4.) 50 Hollow Rocks
3 Box Jump 36/30
1 Power Clean & Jerk (Split or Push)
10 cal. Row
Add weight to C&J each round. Spend 15 minutes to work up to a good starting C&J load.
*2.) 10 min. EMOM
5 Strict Toes to Bar
5 Chest to Bar Pull-ups
5 Strict Handstand Push-ups
*3.) Immediately following No.2 complete:
3 Snatch, 1 per minute for 3 minutes. Start first rep with empty bar.
4.) 50 Hollow Rocks
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Grace Adler
5 rnds + 3 BJ (24, 140#). 5 rnds of EMOM.
Jackson- 6 rnds + 3 BJ (36 150#). 5 rnds of EMOM.
4
0
Marcie Kyllonen
7rds+1bj up to 115#
Finally did 30 BJ...better late than never :)
12
2
Matthew Luepke
6 rds plus 1 clean and jerk up to 175#
Only 24 inch box jumps, wasnt feeling very explosive this morning
18
0
Pauly VanderKelen
6rds + 3 box jumps
205,225,235,245,255,260 (25# PR!),265 (fail) / 10rds of gymnastics EC
3
0
Robin Mueller
8 rds + 1 step up
Mod, 12 in step ups, 55#PC&J. (50 hollow rocks) Surgery went well this afternoon. Hope to be back next week!
4
0
Sylvia Christensen
4 or 5 rounds up to 145# (15# PR!!!)
10 min emom with extra C2BPU work!
3
0
Theresa Rosenquist
Rest Day
Missed flights, 2 hrs sleep, panicked rush = high HR. Felt like a workout.
0
0
Ty Krueger
7 rounds I think + 325lbs Power Clean and Jerk (PR)
50 Hollow Rocs (UB); 10min gymnastics EMOM complete (did strict C2Bs because I wasnt paying attention), 3 snatches - 205 hit, 235 miss, 235 hit; 10 x rope climb doubles working on efficient 2 pulls ascents and quick descents
20
0