Metcon:
35 min AMRAP
5 Devils Press 50/35lbs
Run 600m
5 Box Jumps 30/24”
20 GHD Situps
Bike 1800m (1.8km)
-Increase DB by 5lbs each round
-Increase height of box jumps by 45/35lb plate each round
Accessory Work:
Tall Jerk 3-3-3-3-3
-Go as heavy as you can each set
3 rounds for quality of:
12 L/12 R Goblet Bulgarian Split Squats, pick load
12 L/12 R Jumping Bulgarian Split Squats
Wall Sit, 1 min
Mobility:
3 position banded shoulder stretch, per side
3 min hamstring smash, per side
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Carrie Schatzman
2+300m run; flipped bike & run order;
20-25-30#DP; 24#box +10#plate; +25# plate;
Coffee chat ☕️
4
0
Chelsea Sherman
3+ run
Started at 25# and 20” - should’ve started higher on box, live and learn 🤷♀️ Fun WOD
14
0
Cody Stelmach
4+ 4 DP (as intended for males)
6-9 pieces of successory work - SA OH split squats, Filly oh carry, hspu negatives, SA holds, Chinese planks, ghd back extensions, polquin split squats
13
2
Jenny Wesolowski
3 + around 100m run
Started at 20” box, 25# db’s.
40# db’s felt really heavy. Probably could’ve started at 24” box, but still some fear jumping higher heights
10
0
Nate Ziolkowski
2 rounds + 1600m bike scaled
50# devil press, 24 inch box jumps. Great Friday WOD!
14
0
Sarah Anderson
3 + 5 DP
RX up until my near death experience with the 50# DBs 🤣 Went back down to 45# for the last set
8
0
Sylvia Christensen
3+100m
Basically did my own workout. Added 5 reps to dumbbells instead of 5lbs.. switched to heavier dumbbells on round 3. Also toes to bar instead of GHDS
6
3
Theresa Rosenquist
3R+69’ ‘yog’**
**DP@#20->35, 400m Walk/‘Yog’, 20” B-SU #10/15/20, ROM post.
11
0
Toni Wilson
3+200m
35# dp add one rep per round, started box at 24in added 35# plate each round
16
0