Metcon:
30 min AMRAP
20 Kettlebell Swings 70/53lb
20 Pullups
20 GHD Situps
800m Run
10 Slamballs 50/30lb
Accessory Work:
8 rds
40m Torque Sled push/pull
5 box jumps (30/24)
Rest 1:1
Mobility:
2 min Forearm Kettlebell Smash, per side
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Barb :)
2 + 476m bike
Started with 26# kb, Justin took it away and gave me the 35#, jumping pull-ups, ab mat sit-ups with 15# ball, 2400m bike, 20# slam ball
5
0
Cody Stelmach
Session 1: Accessory work (between 45-55 seconds each round) & 5 rds: 30 UB DU + 1 Rope climb // Session 2: Metcon: 3 + 400m
added some extra time afterwards since my quads locked up halfway thru
12
3
So you cheated and extended your time so you could tie Dusty? Got it.
Would it make you feel better if I put 3+ 10 KB but lost 5 whole min due to legs cramping
No because you still beat me. Me=Trash
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2+20 sit up scaled
Some banded pull ups some jumping, 25# med ball sit ups. Super fun and easy though. Like extra super fun and super duper easy. How many characters can I write here? This ranks right up there as some of the most super fun and easy...all-time. Anyone else struggling to breathe? Breathing was super fun and easy.
13
2
james macco
3 + 7 KB
Attempted AC. Shinned myself on first BJ. Why am I like this?
12
2
That’s a rough BJ
I’ve had a few that were more aggressive. Fine line between pleasure and pain Cody.
Jenny Wesolowski
2 + 750m run scaled pull-ups to green and skinny red band. First time with 53# kettlebell! Heavy as f**k
11
1
But did you die?!
LAURIE MARTINEZ
2+ (kbs, ghds, sbs)
#30 KB, band assist PUs, Row vs Run, 20# SBs, 1 broken blister 🙄
11
0
Paula Soletski
2+350m run. Kb 35#, pu w/ blk band, 20# slamball
Shoulder work group A: row 45# 8 reps, press 20# 10 reps, bench press 55#, holds 10-20 sec, ring rows.
12
0
Pauly VanderKelen
HBBS: 5@135, 4@185, 3@225, 2@275, singles @ 315,345,365,385, 400# PR!!!!
Every 1:30, 1 HBBS @ 355# for 10 rounds / 5x10 Ab Roll-out on (2) 55s, (1) 35, and an AbMat.
0
0
Toni Wilson
2+875m bike
Mostly rx except the run, 40#slam ball, warm up workout with Carter
13
0
Yvonne Otero
2 + 8 su, 35#KB, jumping PUs, ab mat situps w 15# plate, 20# slam, bike
ew.
11
0