Metcon:
35 min AMRAP
100 Unbroken Single Unders (if you trip, do 5 push ups and continue where you left off)
20 Alt. Dumbbell Hang Squat Clean Thrusters 70/50lbs
800m Run
Accessory Work:
4 Sets
10 Strict Ring Dips
5 Strict Ring Pull Ups
:40-:45 Hollow Hold
Mobility:
2min each side
Calf smash
Barbell quad smash
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Cody Stelmach
4 + 13 Alt. DB Hang Squat Clean Thrusters
1 trip on SU 🫠 // 4x5 Strict ring pull-ups + 5 strict ring dips w/11.5kg~25# // 3x25 sec. Strict pullup hold + 3x10 landmine presses // Mb spine cars + seated kb windmill
11
0
Danielle Sherman
Garage Day
20 min EMOM: odds - 10 TTB (UB) evens - 10 SA KB OHS (44) | Herman run
0
0
Ian Wilson
Fun with Friends
19
2
Jordan Teague
3 +400 m , scaled
20# DB, Run first 2 rounds, bike last 2 rounds
5 push up penalty
0
0
Sylvia Christensen
3+9 ABCDEF
Every 2:30 x 6 rounds — 6 split jerks. Focused on cycling until the end 95/105/115/125/135/140 then worked to heavy single 165 stopped tho bc my neck snapped off
8
1
Theresa Rosenquist
3R+1401/2400m (AB)**
**SU w/ DragRope/#30 DB(~90%w/RA too!🤸♀️) /2400m bike. 🐶🥵🦟😆
12
1
😂 🦟
Timm Uhlmann
469m in round 4
We should just do single unders forever. 69x more fun and easy. First time using a jump rope without contemplating also making it the day I burn it
11
3