Strength/Skill:
Every 2:30 for 5 rounds – 5 Front Squats @75% with Squat Therapy Bands
Metcon:
12 min AMRAP
15 Pullups
10 Burpee Box Jump Overs 24/20”
30ft Torque Tank Push/Pull (depending on orientation when you get to it)
Accessory Work:
Arms by JT
3 Rounds
7 Narrow Grip Barbell Curls
7 Neutral Grip Barbell Curls
7 Wide Grip Barbell Curls
Mobility:
2 min IT Band Smash, per side
2 min Adductor Smash, per side
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Barb :)
2 + 3 burpee plate jumps 80# front squats
Attempted banded pull-ups the first round switched to jumping, burpee plate jumps with 2 45# plates
5
0
Carrie Schatzman
95# BS; 3 + 2 burpee box jump overs
Mixed Banded pull ups & jumping pull ups ; a couple box step ups instead of jumps
1
0
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4 scaled
185# frt sqt. Ring rows. 6 days of moderate exercise in the smokey mountains left me absolutely gasholed. Felt like I was breathing through a wet towel. Or wet bluegrass. Why did that result in ring rows you ask?
6
0
Jenny Wesolowski
4 rounds. Green band pull-ups (less bands than my usual!)
110# fs. Arms by jt
11
0
LAURIE MARTINEZ
2 + 15 PUs + 8 burpees
Banded PUs, mixed step-us w/jumps, Torque Tank was super fun and easy!
80# FS
15
0
Mike Cegelski
6+9 Push Ups
Scaled to pushups for injury
225# Front Squat
Arms by JT
8
1
No ring rows? We must talk. Investigation needed
Theresa Rosenquist
4+15 (Mods!)
Finished the 5th post. Started w/ BA PU -> RR & 15 UB DU & 10 B-SU & the Torque thingy. FS w/ KBs @#30s. Mega hip flexor smashing on #35 KB & mega chit-chat.
14
0
