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Tuesday, November 3, 2020

Ma Deuce

The Squat hold is the thing today. Push those hips back, sink with shins perpendicular to the floor, get low with a high torso, use the ankle flexion to finish getting hips below parallel, torso & arms as high a humanly possible and wallah a Squat. Then hold for 30 seconds.
Have a great Tuesday.

1.) 20 minute EMOM
Odd: 1 Push Press @ 90%
Even: 1 Deficit Handstand Push-up 3×45/2×45
2.) Ma Deuce
50 cal Assault Bike for time
3.) 4 rounds
12 Dumbbell Good Mornings
9 Back Extensions
30 second Squat Hold (see photo)
Session 2:
-10-9-8-7-6-5-4-3-2-1
10’ Handstand Walk Segments
25m Shuttles
– 30 minute AMRAP
25 Wallballs 20/14lb
1000m Row
– As a complex not setting the bar down between the high hangs and touch n go into the clean: 3 High Hang Power Clean -> 1 Clean

 

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Alex Ebert
3:15
Push press @ 135#. Worked on handstand form and did a few handstand push-ups
5
0
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Breanna Eger
3:59
Working on fixing my shoulder
5
0
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Carrie Schatzman
95# PP (10#PR) worked on transitions from tripod to handstands; 5:12 bike
3
0
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Cody Stelmach
1:06 bike 🤢
195# PP//3 plates x2 rounds, 2+25x 2, 2 plates x 3, 1 plate x2, 25x1
7
6
Troy Foley
Tom Fameree
It was 50 cals, not 5
Mike Cegelski
Y
Sylvia
Cody Stelmach
My legs after I was done
Cody Stelmach
Cancel
Eric Hansen
2:50 bike
6
0
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Grace Adler
EMOM ✅
4
0
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Greg Goffard
2:32 60 Cal Row
165# PP
4
0
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Kevin Hansen
205# PP
3 plates x 5 Rounds; 3 plates +25# x 3 Rounds; 3 plates + 2 25#’s x 2 Rounds.
7
0
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Liz LeCaptain
5:10
130# PP / 2 Plates for 5 rounds, 3 plates for 4 rounds and 3 plates+2 25# plates for the last one
8
1
Way to kill it this morning!!
Kevin Hansen
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Michael Green
1:53
Pp 215# 3 plate hspu’s
6
1
Troy Foley
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Mike Cegelski
2:40
Ouch. 170# PP.
7
0
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Sylvia
135x2,140x2, finished w/ 145# PP
3:55 🍑 bike
2
0
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Tom Fameree
2:11
185# pp; 195# last two rds
6
0
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Travis Beard
3:05
3
0
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Troy Foley
1:53
4
0
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