Skill/Strength:
Every 2 min for 4 Rounds
3 Deadlifts+1 Hang Squat Clean+1 Push Press+1 Split Jerk
-Start at 40% of weakest lift and add load each round
Metcon:
3 Rounds
10 Burpee Toes to Bar
5 Ring Muscle Ups
3 Wall Walks
15 min cap
Accessory Work:
Every 3 min for 4 Rounds
Bench Press 1×5 at 70% 1RM
Bench Press 1×4 at 75% 1RM
Bench Press 1×4 at 80% 1RM
Bench Press 1×4 at 85% 1RM
Mobility:
3 min hamstring smash per side
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Cody Stelmach
6:29 // 95#-175#
50-40-30 bike cals + 10 sandbag cleans after each set (13:20)
11
0
Danielle Stelmach
9:52 // 45# - 100#
Ring rows and ring dips (with red band)
6 consecutive toes to bar after workout!
6
0
David Rueckl
11:45 scaled. 75# 85,95,105
Ring row and push ups, v ups and wall walks.
Showed up and had some fun! James played some fantastic music today!!!
Moved forward 30’
7
0
Natalie Blomquist
9:07*
Scaled RMU to ring pull-ups and ring dips with red band. Complex: 55-95
1
0
Theresa Rosenquist
9:59**
**Scld w/: Burpee/GHSU, RR/R-PU, & PU/Shdrtap/PU combo. Str Complx w/DBs: 15/17.5/20/25. BP & 15 HR Super set: #75/80/85/90
9
0