1.) 3K Row
Row 3000m for time
As soon as you get off of the rower begin no. 2
2.) 10 minutes to establish 1RM Clean
*3.) 10 Push Press every 2 minutes for 3 rounds @ approx 65%
*4.) for time:
100′ Standing Sled Pull 200/100lb
10 Rope Climbs
note: Pull in 20′ increments and pull the sled around the gym
*5.) 5 rounds of Clean Complex, rest no more than 3 minutes between rounds @ approx 75%
3 Floor to Hang
2 Floor to Extension
1 Power Clean
*6.) 5 rounds
10 Back Extension
7 GH Raise
Row 3000m for time
As soon as you get off of the rower begin no. 2
2.) 10 minutes to establish 1RM Clean
*3.) 10 Push Press every 2 minutes for 3 rounds @ approx 65%
*4.) for time:
100′ Standing Sled Pull 200/100lb
10 Rope Climbs
note: Pull in 20′ increments and pull the sled around the gym
*5.) 5 rounds of Clean Complex, rest no more than 3 minutes between rounds @ approx 75%
3 Floor to Hang
2 Floor to Extension
1 Power Clean
*6.) 5 rounds
10 Back Extension
7 GH Raise
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Grant Soletski
11:11.9 / 195
that row though 🤢
9
2
11.11.11 would have been cooler and a good omen for powerball!! 💰 💰
If only I would’ve pulled 2 tenths of a second slower
Laura VanderKelen
12:23 row, 175# clean PR
Push press/butterfly C2B 21/15/9 skill work; 7 minute amrap wallballs/wall walks 4 rounds; rope pulls/rope climbs ✅ didn’t time it; GHDs/plank walk ✅
6
0
Lauren Kalil
12:59 row, 177# clean (7# PR)
SPUC, square jerk up to 150#, gymnastics with JT
9
3
Liz LeCaptain
14:02 • 180# Clean
4# PR 💪🏼 Beat myself up to get there.. literally
11
3
Megan Vogel
11:20 row / 185# PC
Pleased w row. Not even close to my best on the cleans today. 😠 sled pulls and rope climbs + 2 rds of back ext/GHraise
4
0
Paula Soletski
12:29.5 row. 135#xln. I got in the hole at 140 but not got stuck, ugh.
17
1
Hey at least you can get into the hole!!!! :)
Pauly VanderKelen
10:49 / Cleans @ 165, 185, 205, 225, 245, 255, and 260#
21,15,9 push press & C2B from yesterday complete in 4:35 / *4.) complete in 9:10 / *3.) 10-1 push-up & strict HSPU from Monday complete in 24:50 / Stomach was full of ZZQ BBQ from after-work outing :P
0
0
Shannon VanPay
12:28. 160# clean - 10# PR
Failed165# twice
11
2
Sylvia Christensen
11:59, 170 Clean
Back still lit from yesterday :( PP 105#. 5 rounds: 10 sandbag over shoulder, 100m sprint, 20m HS walk, 3 MUS.
7
0
Timm Uhlmann
The Narrows and Orderville Canyon
9 miles river hiking both with and against the current. Excellent calf workout and a great way to avoid the heat
3
0
Yvonne Otero
15:26, 100# PC, 5# PR
Major breakthrough!! After 4 years and many attempts at cleaning 100# I FINALLY did it!!
16
2