Metcon:
17 Min AMRAP
10 GHD Situps with Medball 20/14lbs
15 Box Jumps 24/20”
20 Wallballs 20/14lbs
25 Groiners (hands must leave ground)
Mobility:
2 min Frog Stretch
2 min Banded Hip Flexor Stretch, per side
3 min Saddle Stretch
Accessory Work:
Bench Press (Power): 65% – 5×5 (E 90sec.) (max effort last set)
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james macco
3 + 29. Round 1 w/20# vest then I removed it cuz I needed to breathe.
11
8
Vest! Yes!
I’m always striving to channel my inner Ian......in CrossFit, work and of course love making.
That makes Lisa a very lucky women
Yes Ian, I agree she’s lucky but she pays you the highest compliment by whispering your name while in the throes. I’m fine with this.
Yeah she does. Yes you are.
Kenzie Christy
120/100 row 90 WB 60 c2b however u wanna - 14:16rx w 5 rds
2x6/4/2 175, 200, 225
5 rds 1 p clean from hh 1 from hang 1 from low hang - up to 145
scap pulls and strict hspu practice
GHR and rev hypers
7
0
LAURIE MARTINEZ
3 + 10 GHD + 1 BJ, 6# wb GHD, 12# WB, after 1st rnd breaks needed for WBs and groiners!
1
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Mike Cegelski
Rx+ Rest Day w/Vest
11
5
Your Vesting and Resting - best of both worlds
Fuck yeah👊🏼🇺🇸
Better then just doing the strength and skipping WODs Cody
🤣👏
Pauly VanderKelen
Snatch up to 185#, then 10 Snatch Pulls @ 225#
C&J up to 255#, then 10 Clean Pulls @ 275# / 4x25 Lying Leg Lifts / 3x12 each side Oblique Twists with blue band / 4x10 Around the Worlds with 10, 15, 17.5, & 20# in each hand / Sauna!
0
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Sylvia Christensen
3 and a groin R (16# ball)
12EMOM 10 pushups, 12 weighted sit-ups (fun fact- 2 weeks ago I needed 1:30 to accomplish this so that’s fun!) 4 rounds: 5 tempo BS + pause (155-175), 8 lateral dumbbell lunges (35#), 10 box step ups with 2 30# DBS/24in box. Pain.
5
0
Theresa Rosenquist
3R -> 21/25 eff’n groiners! **
SO close! **Mods: #10 MB, == GHSU, 20 stepups around 12” step. Extra mobility pre&post.
9
0