Skill/Strength:
Every 2 min for 5 Rounds
6 Power Snatch @ 65%
-No Starfish catches, focus on getting lower in a squat transition as we get heavier
Metcon:
2 Rounds for time
50 Cal Row
50 Hand Release Pushups
25 Deadlifts (135/95lbs)
Accessory Work:
Costa Rica Arms
4 Rounds (Last round till failure)
12 Barbell Curls
20 Banded Pushdowns
Mobility:
3 min Rear Delt Lacrosse Ball Smash, per side
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Cody Stelmach
11:27
125# PS // mobility with Sal, gymnastics with Kim // my biceps are so sore
17
1
Cody Stelmachâs Bicep Mobility Program coming Feb 2022
james macco
15:04
Snatch @ 100#////Costa Rica arms/////walked dogs at the end of the day.
9
0
Jennifer McFall
Touch and go snatch @ 65lb. 500m row x7 with 1:30 rest ( 2:26, 2:23, 2:22, 2:23, 2:27, 2:22, 2:16)
Addi 300m x 3 (3:07, 2:24, 2:30)
5
0
Jenny Wesolowski
16:45
Push-up from knees. 60# snatches (wasnât feeling the 65# I had for first round). Arm accessory
13
0
Liz LeCaptain
20:55 - GHDs instead of push ups and biked 50 cals on the second round
80# Snatch
23
0
Tricia Spencer
19:00
Half PU from knees, half on toes, 40 cals on bike (out of rowers) 50# Snatch
20
0