Skill/Strength:
Every 2 min for 4 Rounds
6 Alt. Front Rack Lunges
-Go unbroken
-Add load each round
Metcon:
4 Rounds
200m Run
10 Toes to Bar
30ft Torque Tank Push Level 3
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Cody Stelmach
Up to 205# lunges // 5:30
E1:30 for 6Rds: 3 RMU // 4x7 @100# Z-Presses + 3x10 SA Plank and Row w/30# + 3x15 Rolling skull crushers
5
0
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Mueller WOD
20 min w/the real JT. 250m row 7 pwr cln @135 7 burp over bar 7hspu off box to deficit plates 5rds
4
0
Jordan Teague
Mueller WOD
20 min w/Tim.
250m row, 7PC @ 75#, 7 Burpee over Bar, 30 sec scaled HSH (getting hands closer to the wall)
some dubs practice.
5
2
Pauly VanderKelen
3 position Snatch: 95,115,135,155,165,175, & 185#
3 position C&J: 135,165,185,205,215,225# / 5x11 BOBBR @ 155# alternating with 5x15 Lying Leg Raises with 10# on each ankle / 5x10 Tricep Pulldown @ 60# alternating with 5x10 Arm Curl @ 85# / 5x12 Barbell Shrug @ 155# alternating with 5x10 Shoulder Fly with 20# dumbbells.
0
0