Skill/Strength:
Every 2 min for 5 Rounds
5 Hang Power Cleans
-Start at 70% and increase each round, no more than 80%
-Go unbroken and reset at the hip each rep
Metcon:
12-10-8-6-8-10-12
Cal Echo Bike
-1 Rope climb between each round (6 total)
-Feel free to spice up the rope climb to legless rope climbs
Accessory Work:
4 Rounds
8R/8L Kettlebell vertical shoulder press
:20 Ring Support Hold L-Sit
Mobility:
3 min lat smash per side
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
There are 9 past classes
WOD
3:30PM-4:30PM
WOD
4:30PM-5:30PM
WOD
5:30PM-6:30PM
WOD
6:30PM-7:30PM
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Celia Osorno
10:36
Short people problems but rope went really well after the mental unlock quarters provided
6
0
David Rueckl
7:37
3 rope pulls per round.
Cleans to 120#
Showed up and moved forward 30’.
(Maddy made cookies that were outstanding!)
7
0
Pamela Gehl
10:48
rope climbs 1/2 to 3/4 way up. Cleans 75lbs to 90lbs.
Accessory done + coffee and ab rollouts.
Thanks T for taking care of my hands!!!
7
0
Theresa Rosenquist
Just the BikeErg
275 Cals...26 min. -> Shoulder PT & Abs SuperSet. (😴 from travel nightmare anoche)
4
0