Skill/Strength:
Every 2:15 for 6 Rounds
3 Clean Pulls unbroken, rest 15 sec, then 2 Squat Clean singles
-Start at 75% and add load each round
Metcon:
Row 1000m
50 Thrusters 45/35lbs
30 Pullups
-12 min cap
Mandatory Mobility:
3 min glute smash per side
3 min bicep smash per side
Optional Additional/Alternative Work:
Every 2 min for 3 Rounds
Bench Press 1×5 at 75% 1RM
Bench Press 1×3 at 83% 1RM
Bench Press 1×1+ at 90% 1RM
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Cody Stelmach
Fridays metcon: 7+1 WW (a round better then when we did it last time (11/25/24)
OHS 4x4 @175 // I’m cooked, should have rested today 😂
15
0
Danielle Stelmach
10:38 Rx | clean complex 115-135#
Cautious on the PU, but they went well and the lat held up. Woot!
7
0
JORDAN MAGGLE
9:32
Rings rows to listen to body. Complex 135-175# Accessory bench 135-315
8
0
Lucy Covaciu
11:11 scaled
1/2 thrusters full squat 1/2 to parallel or above Ring rows
55-75# cleans
9
0
Mark Flatow
11:30ish
15# db thrusters - too light but still paced slow
Clean complex up to 165
15
0
Mel Sanders
Life's heavy, lift heavy
complex worked up to 75% (110#) | 11:XX strict pu (g&b), 7:19 row/thruster | journey well kc
19
0
Pamela Gehl
6 pullups left at cap scaled
PPress @ 55lbs instead of thrusters
Power cleans 75lbs-95lbs
18
0
Pauly VanderKelen
DL: 10 reps @ 155,225, & 275# Lower back feels good!
3x10 Overhead Tricep Extension with a 115# barbell alternating with 3x13 Strict Straight-Leg Raise and 3x10 Preacher Curl with a 95# EZ Bar / 3x10 V-Grip Tricep Pushdown @ 85# alternating with 2x10 Reverse Curl & 1x10 Hammer Curl with 40# dumbbells.
0
0
T Sanders
aliens are real
pretty sure aliens abducted me as I laid on the floor. been a minute...
4
0
Theresa Rosenquist
10:41**
*^Scl’d AF!! Row ✅(4:33 #NMB&NMW), #20 SA DB Thr, 1 5 & 15 S-BA-NG PU (verde gigante) & 15 =RR=. PClns w/a few(!!) squats: 75->95. 20 min BikeErg & 20 min TM & mega ROM Pre & post.
14
0
Travis Bittermann
7:13
I missed a clean today. It’s been a rough week. Feeling 2/10 on the scale of feeling good.
12
0