Skill/Strength:
Every 1:45 for 5 Rounds
1 Strict Press at 93.5%
(if you’re feeling good and want to go for a PR on one of your reps, go for it)
Metcon:
9 min AMRAP
5 Box Jumps 36/30”
8 Front Rack Lunges 115/85lbs
Accessory Work:
10 Rounds
1 Legless Rope Climb or 2 Regular rope climbs (15ft)
2 shuttle runs (25ft down and back)
Mobility:
KB Smash forearms – 2min each
Foam roll Calf/achilles – 2 min each
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Barb :)
Knees said no…5 cals echo, 8 25# dumbbell rows, 7 and 6 cals
Strict press
4@77#, attempted one at 80#
Last one @79#
5
0
Cody Stelmach
9+ 5 lunges
SP - 155#, 155(x), 150, 151, 152 // Accessory: 5:15ish // 5 rds: 10 cal bike + 25 ft. HSW (3/5UB) // 30 min of post workout mobility (hips/shoulders)
13
0
Jacob Anason
10+3 box jumps
Up to 148# strict press (1# PR) // 8:15 accessory // 5 Rounds: 10 cal bike & 25’ HSW // Tuesday’s accessory
10
0
Jenny Wesolowski
8 + 5 box jumps
24” box. Strict Press PR 87# (5# pr)! 🎉🎉 85, 87, 90 fail, 80, 80.
7
0
Krystal Lowney
8 + 2 lunges (65#)
First round 24in box then switched to 20in because I’m a big baby with a wooden box at home👶🏼 SP at 75#
19
0
Theresa Rosenquist
7R + 5/8 lunges**
**#26s KB lunges & 10 BSU @16”, DB SP: #37.5->40 (LA)& #25(RA) ->Mega Mobility while chatting, post!
15
0
Tricia Spencer
6 (???) + 5 Box Jumps
20” box, 65# lunge, up to 80# SP which is PR I think
7
0