Clean Build Up — E2MOM
10 – 7 – 5 – 3 – 2 – 1 – 1
Team WOD
“All In! 1 Team; 1 Fight” by DB
3 Rounds For Time: (24min cap)
P1 – 11 Calorie Row or Bike or 200m Run
P2 – High Plank Hold
P2 – 11 Calorie Row or Bike or 200m Run
P1 – High Plank Hold
P1 – 11 Cleans 135/95 RX+155/105 MRX 95/65
P2 – Front Rack Hold
P2 – 11 Cleans
P1 – Front Rack Hold
P1 – 22 Wallball Shots 20/14lbs to 10/9’ MRX 20/10 to 9’
P2 – Bar Hang
P2 – 22 Wallball Shots
P1 – Bar Hang
** Athletes must slap hands to switch/start**
*compare to 11 July 11, 2024*
Team Core Development
10 Partner Facing Push-up Alternating High Five
1min Partner Back to Back Squat Hold
40 Synchronized 2 count Flutter Kicks
20 Partner Cross Hand Hold Synchronized Squat
20 High Plank Partner Alternating High Five
10 Partner Leg Throws / Lifts (each)
a) 75(10) – 135(7) – 165(5) – 205(³) – 235(2] – 250(1)/260(1) – 270(1)
b) 21:40 Rx 🏃🏻♂️ (solo)
A. 🙂
B. 2+60 scaled with Austin P
TnG power cleans:
75(10)-105(7)-135(5)-165(3)-195(2)-225-245
18:46 rx w/ Misty, row
Looking good ladies, picture perfect form! Fittest twins in the gym 💪🏼♥️
7 rounds :
– 8 L arm hang clean and s2o @50lb DB
– 16 military sit-ups
– 8 R arm hang clean and s2o
-200m run
– 8 over the DB burpees
Worked up to 225- back is feeling better.
14:04- RX with Alex A
all tng power: 135-155-185-205-225-245-255
17:41 rx run w/ Alex
Been gone from CrossFit for 4 months, dropped in and it was good to see Everyone !
A. 225
B. 22:05 @ 135 but scaled holds for 30-40 seconds and did 11 wall ball shots
A. 205
B. 13:14 RX+ with Sean
330 PR
13:14 Rx+ w Bailey