Skill/Strength:
EMOM 8
1 Back Squat @85% 1RM
Metcon:
6 min Ladder
1 Wall Walk
3 Ninja Rollups
-Add 1 Wall Walk and 3 Ninja Rollups each round
Accessory Work:
16 min EMOM
Min 1: 10 Burpee Box Get Overs (48/42”)
Min 2: 2 Legless Rope Climbs
Min 3: 8 Sandbag Cleans (150/100lbs)
Min 4: Rest
Mobility:
2 min pec stretch each side
1 min each – 3 pos. Banded shoulder stretch
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Barb :)
2 wall walks into round 3-quad cramp..rode echo rest of the time, rig assisted ninjas
195# backsquat
0
0
Dana Anason
4 rounds+2 ninja roll ups scaled
4+7 reps//scaled WW//foot behind ankle NJU//155# BS
15
0
Ian Wilson
Special active rest fitness with my #1 gal
12
2
Jordan Teague
9/12. Scaled
Partial wall walk, ninja roll off step
165# BS
Accessory fun with Lori
0
0
Pauly VanderKelen
45 Degree Incline Bench Press: 10 reps @ 95,115,135,155, & 2x6 @ 165#. Then 10 rep burn-out @ 135#
Cable Chest Fly: 12 reps @ 40,45,50,55# / 5 rounds of 10 BOBBR @ 155# and 10 Strict Twisting GHD Sit-ups / 5x10 Shrugs @ 155#.
0
0
Theresa Rosenquist
4R + 4/5 WW (mods)
Mods: 8”🥷’s, 2 push-ups +10 Shldr taps/WW. BS:#135. Yoga pre & mobility post.
3
0