1.) EMOM 10
Odd: 6 DB Overhead Squats (3 in a row per side, you pick weight, try to work up)
Even: 5 Box Jumps 36/30″ (Go higher if it’s too easy)
2.) 21-15-9
Hang Power Clean and Jerks 45/35lb
Snatch Balance
*3.) 3×3 DSHSPU (deficit strict) 2×45 plates
3×5 DSHSPU 1×45
3×10 SHSPU no deficit
Odd: 6 DB Overhead Squats (3 in a row per side, you pick weight, try to work up)
Even: 5 Box Jumps 36/30″ (Go higher if it’s too easy)
2.) 21-15-9
Hang Power Clean and Jerks 45/35lb
Snatch Balance
*3.) 3×3 DSHSPU (deficit strict) 2×45 plates
3×5 DSHSPU 1×45
3×10 SHSPU no deficit
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Andrew LeMay
5:11. Ow.
30# dumbbell, worked up to 44” box jump for last 2 rounds. Spicy GHD/HSW/Goblet squat combo x5 because SHSPU are ew.
5
0
Kelsey Waack
4:38
24” & 10-15# dB (mobility ... ouch) // “Double Header” 23:34 w/ 7:15 crew (JWaack & Sam)
9
0
Laura VanderKelen
36” box jumps on red block, DB snatch ^55#, no OHS
4:34 wod; 3 rounds 15 c2b/25 strict ghds; 2 mile run
4
0
Pauly VanderKelen
3:41
DB Overhead Squats: 50,55,60,65,70# / Box Jumps @ 39" (3 plates on a 30" box) / 7-9-19 WOD complete in 10:05 / 5x10 strict GHD sit-ups while holding a 25# plate behind my head / 10x1 strict HSPU with a 6" deficit.
2
0
Sylvia Christensen
3:19, 60# OHS
Added 25# plate to BJ last 2 rounds/ DB snatched first reps. 4.1 mile run 31:39. “Aayla Secura” 14:44 🔥
8
0
Theresa Rosenquist
8:50 Squatting Annie
50-40-30-20-10: DU & air squats. (150/150/100/100/100 SU) & 7 mi bike.
0
0
Tom Fameree
3:21
35#/36’ box
8
3