Strength/Skill:
Every 2 min for 6 Rounds
1 Squat Snatch + 1 Overhead Squat @75% Snatch Max
-Meant to be done unbroken as a complex
Metcon:
5 Rounds
50 Double Unders
15 Wallballs 24/20lbs
1 Rope Climb 20ft
17:30 Cap
Accessory Work:
3 sets of 4 Clean Deadlifts
-
Should be at 100% of 1 RM clean
Bench Press: Establish a heavy 3 rep for the day. Then 2 drop sets at 90% and 85% (2-3 reps)
Mobility:
2-3 min pec smash with lacrosse ball
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Cody Stelmach
Wodapolooza WO 2 (31 UB TTB) ,3 (6:56- 2000m row) ,4 (175# snatch) // metcon: 9:49
No sets of DU unbroken grrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrr
12
0
Jenny Wesolowski
13:05
Practiced rope climb to about half way up, 100 su. Deadlift program 4 x 10 heavy. 4 x 5 pull-ups banded.
9
0
Mike Cegelski
14:20
Did 1st rope climb Rx then scaled the other rounds once I felt the fear/135# Snatch/Bench EC
-Ski, BMU, Torque Tank and SHSPU w/JT
5
0
Sarah Anderson
14:46 rx
20# WB is heavy and the higher rope is slightly terrifying 😱🤣
Worked up to 100# snatch
8
0
Theresa Rosenquist
14:05 (Scl’d)
25 DU+25 SU/#12 WB >8’/RC to 10-12’ … abs & back post. 2 PSn@#50+5 OHS @PVC.
12
0
Tim S.
Have a great day. 13:03 scaled
up to 125 snatch-ish. 🐧's are hard to trip on. 3 rope pulls.
16
0
Tricia Spencer
15:26
Scaled: Singles, 14# WB, rope pulls
Snatch: 35#…need to work on that mobility
4
0