Skill/Strength:
Every 1:45 for 5 Rounds
1 Back Squat at 93.5%
(if youβre feeling good and want to go for a PR on one of your reps, go for it)
Metcon:
10 min AMRAP
10 Deficit Handstand Pushups 1×45/1x25lb plate
Run Door to Door (169m)
Accessory Work:
9-15-21
Thrusters (95/65)
HSW (meters, so ~25ft, 45ft, 65ft) or Wall Walks (3-5-7 reps)
Mobility:
Quad smash – 3 min each side
Front delt smash – 2 min each
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Donny Covaciu
5rds with no deficit
325lb BS, 15lb PR. Dragon Bowl work out with Turn Down for WOD.
6
0
LAURIE MARTINEZ
5 or 6? π€·ββοΈ
DHS w/Box & 1 leg up;
105# BS 'Happy Back = Happy Laurie'
14
0
Mike Cegelski
4+1
5 deficit hspu per round. 345# (3), 355# (2). HSW practice. Super fun and sweaty.
16
0
Pauly VanderKelen
2 minute Echo Bike WU
45 degree Incline Bench Press: 10 reps @ 95,115,135,155,165#, then a burnout pause set of 10 reps @ 135# / Cable Chest Fly: 12 reps @ 40,45,50,55# before I needed to stop the garage workout due to the approaching severe thunderstorm.
1
0
Sean Manion
Not sure, but did it with ab mat and 25βs
315. Dragon bowl workout #1 practice with team
9
0
Tim S.
scaled. thru 5rds hspu
fitbit thinks I was swimming. hspu off box. up to 335bs
11
1
π