Skill/Strength:
Every 2 min for 5 Rounds
5 Hang Power Snatches
-Start at 70% and increase each round, no more than 80%
-Go unbroken and reset at the hip each rep
Metcon:
15 min AMRAP
8 Shuttle Runs (25ft down and back)
8 Double Dumbbell Hang Power Clean and Jerks 35/20lbs
2 Wall Walks
Accessory Work:
Death By Wallballs 25/16lbs
Start at 6 Wallballs in minute 1 and add 2 wallballs per round until you cannot complete the required amount in the minute
Mobility:
3 min calf/achilles smash
3 min trap 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
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
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Bradley Boockmeier
Just did some of the lifts from this week I missed.
Snatch - 185# squat - 315# strict press - 155#
6
0
Brent Kuehl
6 + 6 Shuttles RX
105 - 125# Snatches, Accessory work up to 16 WBs , Legs and hips couldn't take anymore
11
0
Cody Stelmach
8+ 5/8 shuttles rx // 155# snatches // Death by: Round 10-15/24 WB (25#)
All unbroken/no pause or rest on metcon
11
0
David Rueckl
6+ 3 shuttles
As written 35#,
Snatches to 105#,
Showed up and moved forward 30’
10
0
James Mueller
Snatch 165 not unbroken METCON 7+3 shuttles as written
Snatches didn’t go as planned. Super hard super heavy. Still sore from Wednesday’s cleans and Fran.
12
0
Pamela Gehl
5 + 2 shuttles
Hang Power Snatches 45lbs-60lbs
death by wallballs - ended at 14, could have done more but my heart wasn't in it.
Friday coffee chat! Happy Mother's Day to all you badass mothers!!!
11
0
Theresa Rosenquist
7R + 300/400 m echo bike**
**Scl'd AF!! KBSn x5 (L)/KBS x5 (R): 26/30/35/40/45 (😵), MC: 400m(.4 km) echo bike, #15 DB, PU-Plank sh.taps .
7
0
Tricia Spencer
5 + 2 DB C&J, scaled WW, 14 cal bike instead of shuttles
Snatches 55, 60, 65, 65, 65
7
0