Am
A. Power clean + FS + Split Jerk – rep every 2 min X 10. @70-80% of 1RM clean and jerk
B. Emom X 12
Odd: 12 burpee touch
Even: 12 alt pistols
C. 10 min of Scap work
Pm
A. 5 rds afap
1 legless rope climb
5 cal bike
25 double unders
Rest
B. 5 rds
1 rope climbs
10 T2b
10 ohs 75/55
C. Get into this right after
7-10 min recovery row. @Z1
D. Recovery time
Warm up
5:00 row
5 rounds
5 push-up
5 squats
5 rounds
5 wall ball
5 pull-up
5 round
5 ball slam
5 burpee
Clean complex @ 80 kilo
Emom X 10
10 toes to bar odd
10 ohs @63#
5 rounds
1 rope climb
5 cal assault
25 dub
5:45
Warmup- same as Corrine
A) complex at 105kg
B) ✅
Pm)
A) 4:40
Rest 10 or so
B) 6:18ish per homsey
C) crossover symmetry protocol
Am:
A. Clean pull + front squat/split jerk (from rack)
-130 pull
-115 FS/jerk
B. EMOM x12
-completed
(Had to step up my burpee pace cause Tori was coming at me strong)
Pm:
A. 5 rounds
5 Russian kb swings
5 cal bike
25 DUs
-3:56
B. 5 rounds
5 GHD sit-ups
5 lateral burpees
10 ohs
-4:07
C. Directly into row
– completed
Built to 120 on complex
130 maybe depending on the judge
Metcon 1 4:41
Metcon 2 4:34
Team Wod wth Nito
100 air squats
80 burpees
60 HSPU
40 ghd
20 CJ 165
Didn’t note the time
*wasn’t feeling 100% so was going to ease up a bit on wods until B decided to have a partner wod so much for that!*
Clean Complex – 78K PR, 80K PR (didn’t get vid of 80K)
1 legless Rope (rope climbs felt really good)
5 Cal AB
25 DU
Wasn’t timing
5 Rounds at steady pace not sprinting but moved well
1 Rope
10 t2b
10 ohs
Wasn’t timing
Partner with Shannon
100 Air Squats total
80 Burpees Total
60 HSPU Total
40 GHD Each
20 C&J @115# Each Alternating
13:41 I think but we won.
Emotm done as warmup
Complex done at 250
Did diff metcons bc did rope climbs sunday and hands are not in good shape after
AMRAP 6 of
12 cal bike
9 ttb
6 cj 135
(4+6)
Rest 6
Fran
(2:29) 8 second PR
Into 10 min on bike z1