Skill/Strength:
Every 2 min for 6 Rounds
3 Position Squat Snatch (HH, Hang, Floor)
-Start at 50% 1RM and add load each round
-Must be done unbroken
Metcon:
With 18 min on the clock
9 Rounds
3 Bar Muscle Ups
1 Power Clean at 75%
-Increase weight each round. If feeling good, go for a PR!
Accessory Work:
EMOM 8
3 Bench Press at 60%
Mobility:
3 min trap smash per side
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Andrew Schwoerer
11:44. PC up to 195#. BMU off a 20" box.
Snatch complex up to 95# to work on form
14
0
Chelsea Sherman
PC to 130#
Burpee PUs but tried to make them C2Bs. Ripped hand but super fun WOD! Snatch to 80#
14
0
Cody Stelmach
Up to 250# PC (missed 257) rx // snatch up to 150#
20 min EMOM - 15 cal echo bike 🤢
13
1
You were so close to hitting 257!
David Rueckl
13:40
Clean to 150# strict pull-up with black band and pushups.
Power snatch to 115#
Showed up and moved forward 30’
13
0
Erika Donaldson
PC to 125# Last round of muscle ups unassisted. 2 red bands for the other rounds
Snatches to 65#
Bench accessory 65#
Ab roll outs
13
0
Jenny Wesolowski
122# pc (7# pr!!) Strict banded pu. 45-70# snatch
Great day. Best snatch speed I’ve ever had. Practicing getting under the bar. Mentally, I was never able to get past the first pull in the clean after 115.
8
0
Justin Bruehl
8:09--205/215/225/235/245×5
4 rounds (20MIN)EMOM: 15 cal bike/10hpclean (135)/row15 cal/20GHD/10p.press(135) superset 25 minute sauna sit
14
0
Kevin Hansen
185/205/225/235/245/256/266/275/285❌ - 285✅
Pause FS + FS up to 295 (Hit 285 on second attempt in last round)
15
0
Liz LeCaptain
175# PC / banded BMU for first 4 rounds then rx BMU
worked up to 105# snatch complex
12
0
Maria Onaindia
11:22*
Banded BMU, PC up to 165# (15# PR), Snatches to 100#, accessory after @85/95#-found Tom!
13
0
Megan Johnson
PC up to 120#, matched my previous squat clean PR!
Banded strict PU/Perch BMU every other round.
Up to 70# on the snatches!
5
0
Mike Tomaso
17:xx forgot the time. PC 115-200 BMU from box
Snatch 👎. Not feeling it. After WOD hit 210 PC missed 220
10
0
Sylvia Christensen
Ye ye
85-120 snatches. 140-170 clean. Everything just felt heavy including my body during BMU. Back squatted 165-175-185-195 x 3, 205-210 x 2
8
0
Theresa Rosenquist
12:47**
**Scl'd AF: 3 S-BA-NG pullups + 3 Pushups & 3 KBSn (L) 30/35/35/40/40/40/45/45/45 (53 to much!); Str: 6x{1 min KBSn(L)/KBS(R) ~ 33/min @#26. Durante Core x 3 & Ez 75 Bike Cals.
12
0