Skill/Strength:
Every 2 min for 4 Rounds
Row 20/16 Cals
Max Unbroken Set of Kettlebell Swings 53/35lbs
Metcon:
5 Rounds
8 Burpee Box Step Overs 24/20”
10 Overhead Squats 115/85lbs
1 Legless Rope Climb
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Cody Stelmach
Wod 1: 3rds: 9 shuttle runs + 15 STOH (115#) // Wod 2: 30 Sync CTB + 30 Alt. DB Snatch + 30 Sync. TTB + 30 Alt. DB Sn. // Wod 3: 75 UB DU Buy in - Accumulate 50 cal bike + 25 Sandbag cleans (150#)- 75 UB DU Buy out
Partner workout with the Pokémon Master, Lefty, and El Doctor Jacob
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That’s an extensive list hoot moly
Pauly VanderKelen
Warm-up: 1,000 meter Row completed in 3:29
Straight-Legged DL: 10 reps @ 155,185,225,275,295,315, & 335# / 4 rounds of: 12 Strict Decline Sit-ups with a 25# dumbbell on my chest, 10 Tricep Pull-downs @ 60#, and 10 Arm Curls @ 80#.
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