Skill/Strength:
Every 2 min for 6 rounds
1x [ 1 Pause Back Squat + 5 Back Squats ]
-2 Sec Pause in the basement
-Add load each round
Metcon:
AMRAP 12
10/8 Row Calories
10 Chest to bar Pullups
10 Burpees to a 6″ target
Accessory Work:
10 rounds
8 Thrusters 95/65lbs
1 Legless Rope Climb
1 Rope Climb
Mobility:
2 min quad smash per side
2 min lat smash per side
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Cody Stelmach
“Ricky, remember: The field mouse is fast, but the owl sees at night.”
1.5 Deadlifts (3 sec pause) 4x5 @215 // Conditioning piece: 4 sets- 1:30 bike @70rpm + 35 cal row+ 90 DU rest 3 min (4:20ish) // Reverse hypers, Superman’s, lay prayers, Archer rows, prone ext., snatch grip overhead shrugs
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Body is starting to feel really good again!
13
2
james macco
4 + 13 ///// 11:30 might be my new favorite class!
BS - 145/155/175/195/205/225 ---- Squats felt positively blissful!
12
3
Jenna Decker
5 + 8 burpees
BS up to 135#
3 rnds w/ green band & 3 sets of ring rows because my hand went and ripped.
18
0
Molly Leiterman
4 + 11 scaled
C2B w purple & blue skinny bands
125 back squat but knee issues so finished around 120
Half accessory done
All complete in pumpkin hat 😊🎃
14
0
Theresa Rosenquist
🧟👻4R + 1 burpee 🧛🏻♀️🤡
Ring Rows v. C2B, BS: #95/100/105/110/115/ 120, post; 3x{shldrz, DU 20-25, #25 AMSU x 20
11
0