Skill/Strength:
***SET CLOCK FOR 15 MIN EMOM
EMOM 5
1 Muscle Snatch + 1 Hang Power Snatch
-Start at 40% 1RM Squat Snatch and add load each round
Directly into
Strength 2:
EMOM 5
1 Power Snatch + 1 Hang Squat Snatch
-Continue adding from Strength 1
Directly into
Strength 3:
EMOM 5
2 Squat Snatches
-Continue adding from Strength 2
-Aim to end at 70%+ Squat Snatch max
Metcon:
10 min Ascending Ladder
1-2-3-4-5…
Pullups
Line Facing Burpees
-1 Wall Walk after each round
Accessory Work:
Every 3 min for 6 Rounds
2x Deadlift 1×5 at 70% 1RM
2x Deadlift 1×4 at 75% 1RM
2x Deadlift 1×3 at 80% 1RM
Mobility:
2 min trap smash per side
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Alex Ebert
1 of 10 Burpees
Snatch 65-135
13
4
Celia Osorno
4/10 pull ups RX
Hit 100 by the end of the complex
Feeling back in gear due to the miracle of sleeping at night 🧚🏽♀️
14
0
Cody Stelmach
Warmup : 4 rds: 25 cal bike+25 burpees+25 air squats (20:12) // 75#-150#snatch// 10+5/11 burpees
16
0
Danielle Stelmach
9 + 6/10 pull-ups (jumping pull-ups)
Snatches up to 87# (squat snatch PR!!)
6
0
David Rueckl
9 ring row/10
Scaled ring,row but did the Burpee and wall walks. Silver sneaker workout this morning. Kyle Kahr was the youngest athlete. Showed up and moved 30’ Forward.
Snatches to 125#
15
0
Justin Bruehl
10+5 burps
5 rounds 5 cal bike /5h.s.cleans(165lb)/5d.hspu(6inch)/5rmus 13ish?
16
0
Liz LeFevre
4/9 burpees. Would have been more… but dumb me was doing same amount of WW till round 4.🙄🤦♀️
Snatch-#105
13
0
Mel Sanders
Friday AM Fitness date
7/8 pu sc; pu became jumping pu @ 5:00 | snatch #40-#77
15
0
Mel's Husband
6:15 class with my beautiful wife
7of 8 pu. ww as close as possible. snatch all power qty2 final rd 175#. fitting name for the most beautiful woman in class.
19
0
Ryan Froelich
9:57
75-135 snatching (thought I did 65-125, Justin pointed out my miscalculation) 😆
15
0
Steve Kaster
Snatch to 145 to test shoulder and arm - might finally be time to go heavy
9 rounds complete with step downs and scap pulls. Cody puts on a good play list. Happy New Year to all
10
0
Sylvia Christensen
85-140# snatches | 9+3 burpees
6 sets: 1 push press + 2 push jerks + 1 split jerk 115-140#. Ran 1 mile
9
0
Theresa Rosenquist
0.69 /10th WW sub.
Scld AF: a. 5 KBSn& 5 KBS @ 26, b. 3 KBSn/3 KBS + 3 KBGobSq @ 35, c. 2 KBSn & 3 KBS @ #44. WOD: =RR=//👵🏻Burpees//T's WW Sub.
9
0