Congrats to Val & Bre for Second place!
Shout out Kayla & Dan AND Andy S. & his partner Cory also for their great efforts at Brandon Beatdown over the weekend!
MONDAY
EMOM 6
5 Deadlift @ 60-65%
Score Time
5 Rounds
8 FR stationary lunges 135/95
8 Toes to bar
TC 10
TUESDAY
2-4-6-8-10-8-6-4-2
Start @ 80%+ for the heavy 2!
Decrease weight as reps go up
Increase as the go back down
Score 1×2
WEDNESDAY
Score Time
Every 3 minutes for 6 sets:
5 Lateral burpees over bar
8 Power snatch 95/65
11 Front squats 95/65
THURSDAY
OPEN GYM OR
7×3
Start at 80%
Finish around 120%
Score Time
7 rounds for time:
200-m run
10 DB box step-overs (20/35 lb) (20/24 in)
– Use two dumbbells.
TC 15
FRIDAY
Score Reps
EMOM 6
3 Strict Handstand push ups
-Keep it strict if you can
-Perfect the pike position
-Lock in the modifications you are going to use for the METCON
Score Time
For time:
21-15-9
Handstand push-ups
Hang squat cleans 115/75
TC 12
SATURDAY
Open Gym 8:15am
Team WOD 9:15am
