Strength/Skill:
Every 90 Sec for 10 Rounds
Snatch Extension + Snatch High Pull + Snatch @70% Max
-Drop after the extension or the high pull and reset if needed
Metcon:
9 min AMRAP
30ft Handstand Walk
10/7 Cal Assault Bike
3 Deadlift 315/225lb
Accessory Work:
3 sets
10 lateral raises (palms down)
10 sec. Hold w/thumbs up
10 lateral raises thumbs up
10 sec hold w/palms up
Mobility:
Lac. smash shoulders and traps 3 min each side
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Bradley Boockmeier
Justin told me to get 7 Rds. So I finished the 7th round right at the buzzer. I’m the master of pacing.
Snatches at 190#
10
0
Cody Stelmach
5 + 4.69ft
135# snatch complex // despite the rumors I started behind the line
18
3
Grace Adler
3+4cal
3 wall walks, 185# DL. Finished 4th round after cap. Snatch 65(3)70(7).
15
0
james macco
3+ 13 (started with bike) DL’s felt buttery.
SN ⬆️ to 125# ////AW to include Abs by Jimbo.
13
0
Jamie Neubauer
I was present, my performance was not 😬 🤦🏻♀️
Worked up to 85# for snatch trying to trust my shoulder again
16
0
Jenny Wesolowski
4 rounds. Scaled to wall walks and 165# deads. Bike didn’t start for me right away first two rounds 😥
45 + wooden plates for snatch complex. Getting to feel a bit more familiar. Wall dead bugs and a few sets of 8 deadlifts @ 125#
11
0
Mike Cegelski
4 rounds
Handstand Falls
115# Snatch
PT: Rope Climbs, DU, Butterfly PU
Deltoid EC
6
0
Paula Soletski
27# snatch complex, wod 3 rds + 3 HS hold.
Did HShold instead walk. Deadlift 110#.
18
0
Sarah Anderson
4 + 6.9 ft HS walk rx (couple janky looking DL in there 🥴)
Snatch complex 95#
9
0
Sylvia Christensen
115 snatches / 4 + .69 cals
6.09 miles. Intervals 🤮 I just want to be fast.
19
0
Theresa Rosenquist
4R**
**Scl’d. w/: 35 sec RPlankhold & #185 DL. PSn @ #50. Mega Mobility after.
16
0
Tim S.
4+2
Struggled heavily with both snatch comp and deadlift today. 95# snatch comp. Wall walls and 245 deadlift. poor sleep last night. Need to mobilize and sleep. If I could only do them concurrently..
10
0
Toni Wilson
2+ 1 dl
Hs walk to the wall 1:00/round, row 12 cals, 225#dl
80# snatch complex
20
0
Trevor Snyder
3+ some hs walks
Hs walk practice (slowly getting better), 275# dl, snatches up to 115# started late
7
0