Skill/Strength:
Every 2 min for 6 Rounds
Strict Press 1×5 at 70% 1RM
Strict Press 1×5 at 70% 1RM
Strict Press 1×5 at 70% 1RM
Strict Press 1×3 at 75% 1RM
Strict Press 1×3 at 75% 1RM
Strict Press 1×3 at 80% 1RM
Metcon:
12 min AMRAP
20 Pullups
20 Alternating Dumbbell Snatches 70/50lbs
20 Alternating Pistol Squats
Accessory Work:
3 rounds, each round for time, of
120 Double Unders
40 GHD Sit-ups
40 Wall Balls, 25/20lbs
-Go every 6 min
Mobility:
3 min quad smash, per side
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Bradley Boockmeier
2 + 2 pistols
Strict press 176#. Did 5 for the last set of 5 because Steve did 5 with like 600# and I didn’t wanna look like a wimp in front of Cody.
17
1
Cody Stelmach
🦵 🦶
Conditioning piece: 7 sets:
10 cal ski erg @1500+ watts~
6 shuttle runs in 25ft increments~
10 wall ball shots @25~
rest 2 min between sets (1:17-1:26)//landmine presses, SL RDL, Turkish sit-ups, ghd hip extensions
11
1
Danielle Sherman
SP up to 100 lbs
Morning swim. 500 time of 9:27. Then kick sets, 250s and 200s.
12
0
Jenny Wesolowski
2 + 7 pistols
35# db, pistols with foot in front. Strict press 60-70# Tired and sore today.
12
0
Jim Koehler
2 + 3 db snatch. 50#, mod pistols
SP up to 165#
9
3
Nice job Mike! Wait, I mean Jim! Get you two mixed up
You get their last name mixed up too. “Jim Taylor”
Glad you didn’t break a hip on the clip
Molly Leiterman
3 + 21 scaled
Pull ups w green band, #45 db, leg behind 🔫 squats
Strict press #80 (failed last rep, sad)
12
0
Steve Kaster
Strict press up to 5 reps at 205 for last set and 5 rep PR
Lots of mods that didn’t resemble programmed WOD
12
2
Theresa Rosenquist
3R+3 PU**
**Sub’d: 10 Strict PU(BA), #30 DB, Alt. lunges (#15), DB SP:#25/30/32.5/35(LA) & #15/20/22.5/25(RA), pre: 25 GH-HE/25 AMSU}x2.
10
0
Tricia Spencer
2 + 9 squats
PU with green bands, 35# DB, narrow squats, 55-65# Strict Press, some accessory work scaled
4
0