Metcon:
For time
5 rounds of
5 Shuttle Runs (25ft down and back=1)
4 Squat Cleans 225/155lbs
3 Rope Climbs
Rest 1 min
— Rest 2 mins —
3 rounds of
10 Shuttle Runs
5 Front Squats 225/155lbs
1 Rope Climb
Rest 30 secs
-Scale Clean weight to 80%
30 min cap
Accessory Work:
Every 2:30 for 5 Rounds
Deadlift 1×3 at 82% 1RM
Deadlift 1×3 at 85% 1RM
Deadlift 1×2 at 87% 1RM
Deadlift 1×2 at 90% 1RM
Deadlift 1×1 at 92% 1RM
Mobility:
3 min hamstring smash per side
3 min forearm smash per side
WOD
5:15AM-6:15AM
WOD
6:15AM-7:15AM
Open Gym
7:15AM-8:15AM
WOD
8:15AM-9:15AM
WOD
9:15AM-10:15AM
Open Gym
10:15AM-11:30AM
There are 6 past classes
WOD
11:30AM-12:30PM
WOD
12:30PM-1:30PM
Open Gym
1:30PM-3:15PM
WOD
3:30PM-4:30PM
WOD
4:30PM-5:30PM
WOD
5:30PM-6:30PM
WOD
6:30PM-7:30PM
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Justin Peterson
23:19 total time. [Splits: 2:15, 2:17, 2:18, 2:15, 2:00. 1:57, 1:42, 1:35]
15:05 for the first 5 rounds, 6:12 for the last 3 rounds
0
0
Pamela Gehl
capped - 1st round of 2nd set-got 1/2 rope climb in.
85lb bar, 1 rope climb each round.
20 pull up progressions and 60 ab roll outs
5
0
Steven Leiterman
Completed 1st set of shuttles in 2nd part
25:36 first part* last 3 rope climbs switched to strict pull-ups because of hands
6
0