Skill/Strength:
Every 3:30 for 4 Rounds
Run 400m+Max Effort Wall Sit
Metcon:
21-15-9
Handstand Pushups
Power Snatch 95/65lbs
12 min cap
Accessory Work:
EMOM 16
1: 8 Alt. DB Cleans 50/35lbs
2: 8 Alt. Pistol Squats
3: 8 V Ups
4: Rest
Mobility:
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
There are 5 past classes
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
WOD
5:30PM-6:30PM
WOD
6:30PM-7:30PM
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David Rueckl
5:45
HSPU off box 65# snatch,(should have done 75or 85) but showed up and moved forward 30’
0
0
James Mueller
EMOM ✅ METCON 9:43 abmat HSPUs
Started with 35lb plates with abmat then just abmat.
4
0
Pamela Gehl
133 reps-quarterfinal workout #2
Not in but did it for Erika!
Running skill/strength-1 min wall sits each round. Ran 1 mile with 6:15 class-no wall sits.
3
0
Selena Cashman
5 something v scaled box push ups and pc 65#
I came for the running stayed for the wod
5
0