Skill/Strength:
EMOM 6
3 Power Snatches at 60%
Metcon:
AMRAP 20
20/16 Cal Row
50ft Farmer Carry (25ft down and back)
-Rx=50/35lbs, Scaled=35/20lbs
-Farmer carry must be done unbroken 25ft lengths
-Add 50ft to the farmer carry each round
Mandatory Mobility:
3 min forearm smash per side
3 min trap smash per side
3 min foam roll your face, Alesha
Optional Additional/Alternative Work:
5 rounds for quality
5 L/5 R Medicine Ball Ground (not wall) Slams, pick load
Side Plank, L 30 secs/R 30 secs
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Cody Stelmach
10+13 cals rx (323 reps) // “Our goal is to go out like Willie Nelson, on a high.”-TL
Reset rower each round/unbroken farmer carries // 115# snatches
21
1
👍👍👍👍👍👍
Danielle Stelmach
7 + 5/8 Rx | snatches 65#
HSPU practice: negatives & ab mat | DB squats 5x5 15#
12
0
Ian Wilson
Fun, Friends, & Fitness
Kept snatch light at 95#, steady zone 3 for Metcon 191 cals
19
0
Theresa Rosenquist
20:15 ABQ-WOD
150 SU-20 WL-10 Pushups-50 Situps -> 150-20-10-40 > 150-20-10-30 > 150-20-10-20 > 150-20-10-10 (Annie-ish w/ some stuff in the middle). 3 mile walk @ Petroglyphs Nat’l Monument.
5
0