Strength/Skill:
5 Strict Press @ 55%
4 Strict Press @ 65%
3 Strict Press @ 75%
2 Strict Press @ 85%
1 Strict Press @ 92.5
*If you hit your 92.5% you can attempt a pr, if you miss re-try the 92.5%
Metcon:
11 min AMRAP
7 Thrusters (95/65)
5 Bar facing burpees
35 DU
Accessory Work:
Abs by a National Champ Powerlifter
4 Rounds
10 BB rollouts
10 Banded Deadbugs each side
10 Pallof Press each side
Mobility:
Calf/Achilles smash 2 min each side
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Brian Toole
4+45 single unders. Up to 125# SP
5
2
Jennifer McFall
Strict press 55-90 lb, failed 95lb. 2500m row in 11:36 with goal of 11:30
7
0
Jenny Wesolowski
7 + 11 su
Scaled to fs instead of thrusters (65#), 70 su. Sp up to 80# (PR since I don’t have one for this lift). 5 x 8 bs (95 then the rest 100#). Ab accessory work. Some assault bike sprints
16
0
Kim Davister
7 + 2 burpees. Definitely did 1-3 extra burpees each round 🤦🏻♀️
75,85,95,105,115, failed a bunch at 130
19
0
Mike Cegelski
6+ 3 BFB
Up to 150# SP, missed 160#/Lots of time staring at the bar waiting for my HR to come down from 6900/thanks for all the great shoulder programming with super high % work, it feels great!
8
1
Tim S.
5+4 thrusters scaled
feel like the tin man today. 7 cal bike instead of double unders. calf/Achilles appreciation week. 205# sp pr
13
0