Skill/Strength:
Every 3 min for 6 Rounds
1 Power Clean+1 Front Squat+1 Hang Clean (any style)+1 Front Squat
-Start at 75% Power Clean max
-Add load each round
-Must be done unbroken
Metcon:
10 min AMRAP
9/7 Bike Cals
Run 1 lap (100m)
25 Single Under Crosssovers
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Joe Nygren
24:24
Ran my first 5k this morning, I’m definitely NOT a runner but ended up 1st in the 41-50 age bracket. Miss seeing you all on Sunday mornings!
4
1
Congrats Joe!
Kim Davister
50 GHD for time 1:16 (I think one arm is probably way faster)
Other nonsense not for time
4
0
Pauly VanderKelen
DL: 10@155, 9@225, 8@275, 7@315, 6@345, 5@365#, then 5x5 @ 345#
4x10 Shrugs @ 225# alternating with 4x12 Lat Pulldown @ 100# / 3x12 Overhead Tricep Extension @ 95# alternating with 5x12 Lying Leg Raises with a 5# plate on each Tri Flexor and 3x12 Seated Arm Curl with 30# dumbbells / 3x10 Tricep Pushdown @ 75# alternating with 3x10 Preacher Curl with 30# dumbbells / 10-rep Hammer Curl burnout with 30# dumbbells.
2
0