Skill/Strength:
EMOM 6
1: :30-45 Handstand Hold
2: :30-45 Plate Pinch Hold
Metcon:
5 rounds
25/20 Row Calories
12 Clean & Jerks 135/95lbs
50 Double Unders
-Rest 1 min between rounds
-24 min cap
-Scale DU to :45 practice for 50 SU
Mandatory Mobility:
3 min trap smash per side
3 min calf smash per side
Optional Additional/Alternative Work:
4 Rounds for quality
12 Medball Russian Twists
1 min Sangbag Bear Hug Hold
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Jamie Neubauer
18:39 (3:03, 2:53, 2:58, 2:53, 2:52) modified
Rowed at 3 damper 🙌, 45# PC + 12 PVC strict press, 50 single unders 🙌
17
0
Pauly VanderKelen
DL: 10 reps @ 155,225,275,315, & 345#
3x11 Overhead Tricep Extension with a 120# barbell alternating with 3x14 Strict Straight-Leg Raise to parallel wearing 2.5# ankle weights and 3x11 Preacher Curl with a 100# EZ Bar / 3x11 V-Grip Tricep Pushdown @ 90# alternating with 2x16 Reverse Curl & 1x16 Hammer Curl with 40# dumbbells.
0
0
Theresa Rosenquist
4R + 6/12 PClns**🫠
Woof!! **Scl’d AF!! C2✅ (1:15-1:25), #65 PClns, #25 SA DB PJk, 50-75 SU w/ a few DU (more DU=50 jumps). EMOM ✅(:45 all. Pike HSH). 5x{150 SU Post & 🫧🫧🫧
12
0