1.) 7 Back Squat every 3 minutes for 15 minutes @ 75%
2.) Course
3 rounds
17 Deadlift 225/155lb
34 Step Overs 20” (both feet must touch box)
68 Double Unders
*3.) 3 Bottoms Up Front Squats from Blocks @ 80% for 5 rounds, rest no more than 3 min between sets
Note: drop each rep back to blocks and reset immediately
*4.) 10 minute EMOM
Odd: 3 Bar Muscle Ups
Even: 12 Burpees to 6” reach
*5.) for time:
12-10-8-6-4-2
GHD Sit-ups
2-4-6-8-10-12
Toes to Bar
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Bradley Boockmeier
Squats at 355#
Wow did that take a lot out of me 😖
Did some other little lifting stuffs
8
0
Cody Stelmach
BS all at 255# (35/35)
ROMWOD instead of wod today because I need to work on mobility
5
0
Grace Adler
11:39
BS 105#(2)/115#(3) - far from 75% but perfect for today. DL@135#. A bit of struggle bus today.
8
0
Holly Snyder
13:06
125# DL, DU round 1- Rx, round 2- 38 after 1:30, round 3- 136 singles (Too many fails)
BS @ 145#
1
0
james macco
10:17
BS up to 215# //// GHD & T2B for EC. /// Handstand walk work. About 15' unbroken! Coming along nicely
10
0
Pauly VanderKelen
9:03
5x7 HBBS complete @ 275# (Actual 75% is 288.75# but I didn't want to overdo it being the first workout after vacation.) Plank walkouts, Mountain Climbers, Heel Touches, and Leg Raises.
1
0
Theresa Rosenquist
11:24**
**Mods: 16” box w/full ext@top, SU/DU mashups. BS: #100->120x2sets. Yoga 65 min & PEC: GHSU/GHHE/BA-PU/push-ups.
3
0