Metcon:
AMRAP 6
8 Pullups
50ft Double Dumbbell Farmer Carry Walking Lunges (25ft down and back) 50/35lbs
-Rest 2 min-
AMRAP 6
12 Box Jump Overs 30/24” (step down)
3 Wall Walks
-Rest 2 min-
Repeat both AMRAPS again
Mandatory Mobility:
3 min glute smash per side
3 min lat smash per side
Optional Additional/Alternative Work:
3 rounds for max reps of
max rep Row Calories, 2 mins
Rest 15 secs
max rep Echo Bike Calories, 5 mins
Rest 15 secs
max rep Ski Erg Calories, 2 mins
Rest 30 secs
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David Rueckl
2,3,2,3 plus a couple extra reps each round. That was a lot for an old man.
Showed up and moved forward30’
14
0
Jamie Burbey
8 / 4+12 - 8+8 / 4+12
Farmer carry not walking lunges because I can't read 🤦🏻 but still Yaay fitness! Stay trashy and proof read 🇺🇸🤘🏻🗑️🦝🤘🏻🇺🇸
16
1
Omg that makes more sense, in my head I’m like that’s 800ft of lunging that guy won’t be able to walk for the rest of the week 😂
Jenny Wesolowski
4+1 pull-up, 4 // 2+25 ft lunge, 2+2 ww rx
Blew my wod the first time around. 🤷♀️
11
0
Jessica Ploof
Big yikes🥵
2+25 ft/ 3+3 BJO, 2+8 PU/3 20” box (got 6 PU in a row in round one which is a big win for me🥳😅)
7
0
Mel's Husband
3*,3* then 2+6*, 2+1*
w/princess Ploof. rd one 8 pull ups and18 box step ups w/35# db to 20" box then 12 box jumps to 24" box and 3ww as close as I could. 2nd time thru same shiznit except 25#db and only 2rds + 6 step ups and 2 rds + 1ww. whew took me as long to write this as it did to do the wod
8
1
Pauly VanderKelen
Straight-Leg DL: 10 reps @ 155,225,255, & 285#
3x10 Overhead Tricep Extension with a 115# barbell alternating with 4x14 Lying Leg Circles & Flutter Kicks wearing 2.5# on each Tri-Flexor and 3x10 Seated Arm Curl with 40# dumbbells / 3x15 Tricep Rope Pushdown @ 65# alternating with 2x10 Reverse Curl & 1x10 Hammer Curl with 40# dumbbells.
0
0
Theresa Rosenquist
3R+42’, 3R+9 BJ, 3R+8 PU, 3R+1BJ.**
**Scl’d AF!! B-NG-PU & #20 DBs, 18” BJ (no overs) & T’s WW combo sub. Mega mobility post!
16
0