Skill/Strength:
Every 2 min for 5 Rounds
2 Power Snatch @85%
Metcon:
7 rounds for time of
6 Ring Muscle Ups
9 Wall Balls 25/16lbs
12 Alternating Dumbbell Snatches 50/35lbs
17 min cap
Accessory Work:
Every 2 min for 5 Rounds
2 Power Clean @85%
Split Jerk 1×3 at 70% 1RM
Split Jerk 1×3 at 75% 1RM
Split Jerk 2×2 at 80% 1RM
Mobility:
2 min glute smash
2 min hamstring smash
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Ashley Engeldinger
12:44
Banded strict pull ups for muscle ups (small black band). Everything else RX
Power Snatches at 105#- every minute instead of every 2 minutes
Power Cleans at 160#- every minute instead of every 2 minutes
Split Jerks at 125, 135, 145
11
0
Cody Stelmach
Day 17: body felt great today!
1.5 Front squats 4x8 @130 // Every 4 min for 6 sets: 1 min bike or row (16-20 cals) + 12 goblet squats @50 + 6 burpees over bar + 8 power snatches @75 // bunch of accessory stuff
8
1
Eric Hansen
16:55 mod
6 burpee c2bs til rip in rd 6 then ring progressions, 20#/40#, 130# snatches
16
0
James Mueller
175# PWR Snatch WOD capped at 15:34 scaled RMU banded progressions turn over work
16
2
Jenna Decker
15:28
Scaled to pull ups and push ups with the skinny blue band. 35 lb db and 16 lb wall ball. Snatches @ 85. Sleep deprived.
15
0
Jordan Teague
15:25, 30# DB, 14# WB, ring rows/banded dips
65# PS (they are starting to not be total garbage!!)
Happy 1 year gym-versary to me! 🥳🥳 Thanks for making it a great place to workout! I've made many friends this past year. 💜
7
1
Happy gymversary!
Liz LeCaptain
Present
Bench 5x5 worked up to 100# / 21-15-9 of bike cals, pull ups, burpees, KBS 35#
18
0
Maria Onaindia
12:58
Burpee/push-ups, rest the same, snatches 90#
Accessories:SJ to 105#, PC to 130#
16
0
Mike Taylor
WOD by Kori ☺️
18AMRAP 3rds+6 devil press—4 bench press 225lbs—8 devil press 65lbs—8 wall walks
5
2
Molly Leiterman
14:03
Pulls ups & full push ups, #16 med ball, #35 DB
75# power snatch
Accessory done - spilt jerk to 105, power clean to 130
14
0
Sylvia Christensen
Attended I think
Did 3 BMUS instead of ring but honestly they felt really good and I probably could have done 6 but then again I tapped out after 6 rounds because my lung was going to collapse. I also powa snatched 95lbs however they may have turned into squat snatches in the final rounds but hey I didn’t tap out
10
2
Theresa Rosenquist
13:26**
**sub’d 6RR+6 GHSU/#8 WB >9’/#25 DB, PCln up to #90 (🤬Shldr!🥺), mega HF & shldr MOB. -> REorganized eff’n DBs (Grrr!)
9
0