Skill/Strength:
Every 2:30 for 4 Rounds
6 Deadlifts
-Make them unbroken
-Make them HEAVY
-Add load each round
Metcon:
6 Rounds
6 Chest to Bar Pullups
6 Box Jumps 36/30”
Accessory Work:
12-9-6-3
Thrusters (115/85lbs)
Ring Muscle Ups
Mobility:
Target 1 min for each -Lats-Traps-Mid back
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Cody Stelmach
3:05
DL- 225# // 3 sets: 1 Snatch pull w/pause + 1 power snatch @155# // 5 sets: 2 snatch balance + 2 OHS @125# // 2x20 Snatch grip RDL @145# // “It felt like a bag of sand”- Colten Mertens
15
0
Devon Deda
6:00 and torn mits
DL to 315# Accessory work: 95# thrusters and subbed wall walks for rmu(torn mits)
15
0
Ian Wilson
Day 25 - Uninjured
Box tried to get me on the last jump of the last round, but did not succeed - 3:58 ish
17
0
james macco
EZ 5 Mile run along Niagara Falls this beautiful morning!
Make this week the best one yet!!
14
0
Jordan Teague
4:54, scaled. Jumping C2B, 20" SUs
Worked up to 195# DL.
Extra Credit w/Tim 7:15
12-9-6-3
55# (65 for last 9) Thrusters, Burpees
8
0
Mike Cegelski
5:41
DL up to 345# (broke 3 & 3 for grip failure). Accessory: w/banded low RMU.
10
0
Theresa Rosenquist
5:41**
DL: #165/175/185/205 —> Sub’d: BA-C2B & 16” BSU (knee clicky🙄).
10
0
Tim S.
9:24 scaled
no step 30" box. dl up to 325. Xtra credit w/JT 95 and 115#bb thrusters and burpees 7something
9
0