Monday, April 4, 2022
Yer a wizard, Harry
You’re a lizard
Metcon:
35 min AMRAP
25/20 Cal Row
5 Strict Press @65%, no more than 135/95lbs
20 Alt. Pistol Squats
10 Alt. Overhead Lunges with Strict Press Barbell
Accessory Work:
EMOM 10
Odd: 5x50ft Shuttle Runs (down 25ft and back 25ft=1. Two feet past line + 1 hand touch)
Even: 5 Handstand Pushup Negatives
5 Rounds
5 Ring Rows with 5 sec hold at the top
200ft Farmer Carry with Kettlebells 70/53lbs (50ft down and back 2x)
Mobility:
2 min Frog Stretch
2 min IT Band Smash, per side
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Alex Ebert
5 rounds. Lots of pistol work. Some no rep pistols but did multiple rx for first time
DU work
15
0
Carrie Schatzman
6+19 pistols; scaled;
50# SP/OHL; pistols w/foot behind ankle; alt bike/row;
14
0
Cody Stelmach
8+19 cals
105# SP // one year ago I couldn’t even do a pistol, with a little help from a great coach/friend we fixed the issue and to now do 169 pistols in a workout is #bonkers // Accessory work ✅
16
1
169 PSTL
Grace Adler
8 rounds 29:10
SP 70#, pistol to bench, 20”box step ups instead of lunge. Happy knees.
11
0
Jamie Neubauer
7+5 cal
Biked instead of row, air squats instead of pistols, 65# barbell.
17
0
Jenny Wesolowski
5 + 17 pistols
55# bar. All of accessory work. DU practice (just a few min). Wowza
11
0
Mel Sanders
6+1 pistol scaled
#52 SP/OHLunge, row/bike, pistol variations(hold in front/behind ankle)
16
0
Ryan Froelich
8 + 25 cals w/2:40 remaining (65#/mod 🔫)
Justin told me to stop - In 10 years, that’s a first 😆
16
0
Theresa Rosenquist
6R + 9 Pistols **
** Mods: DBs SP (25/10) & OH (15&10), foot wrap pistols. mega Mobility pre/post & 8 pt plank 30:15}x8.
14
0