Skill/Strength:
Every 2 min for 6 Rounds
Power Clean
2×3 at 80% 1RM
2×2 at 85% 1RM
1×1 at 90% 1RM
1×1 at 95% 1RM
Metcon:
3 Rounds for time
30/24 Bike Cals
30 Wall Balls 20/14lbs
15 Burpee Box Jump Overs 24/20”
18 min Time Cap
Accessory Work:
Behind-the-Neck Split Jerk
1×3 @60%
1×3 @70%
1×2 @80%
1×2@85%
1×2@90%
Mobility:
2 min quad smash
2 min calf smash
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Cody Stelmach
"Gator turns van's upside down like they in a crazy washing machine!"
4x8 - 1.5 front squats @130 // Every 5 min x 5 sets: 2 min row @1250 cal/hr + 30 wallballs + 60 DU
10
0
Jenna Decker
Rest Day 😷
I feel great I ran 5k this morning. Really? No. I threw up in my shower.
10
2
Liz LeCaptain
2 + 10 cal row at cap
finished after cap: 36 cal row, 35# KBS instead of wall balls
16
0
Maria Onaindia
14:45
This was my jam-cleans up to 155# (got a little ugly-not my jam)
Accessories up to 125#
19
0
Mel Sanders
16:54
W/bonus bike cals(26) | PC 105#-120, my elbows seemed to pull through the mud today
18
0
Mike Taylor
Basement
3 rds for time: 7:48:: 5 front squats from ground 205lbs, 5 burpees over bar, 10 ghds, 10 db thrusters 45lbs
8
2
Molly Leiterman
17:46 RX
Power clean PR - 145! Failed at 150 - 3 times.
Practiced some overhead movements with PVC
20
0
Steven Leiterman
14:56
225/245/255/255 Cleans
9th Day of Christmas Coach Quotes: "If you can't stay, have a great day. Thanks for playing." - James Mueller
16
0
T
66 step overs scaled
some jumping but mostly step overs. 2ish weeks of being completely gassed in the wods. yuck. 250#pc
8
1
3 short
Theresa Rosenquist
18/24 cals**
**sub’d BB-SO (20”) & #8 WB ~9’. #StruggleBusToday🤷🏻♀️ PCln #85-100. Solid w/up B4 & ROM post,
10
0