Skill/Strength:
Every 3ish min for 4 rounds
Back Squat 4×10 at 65% 1RM
Metcon:
11 min AMRAP
10/7 Cal Row
1 Wall Walk
* Add 1 Cal and 1 Wall Walk each round
Accessory Work:
3 rounds for max reps of
12/9 Strict Ring Dips
15 Banded Tricep Push Downs
max rep Push-ups
Mobility:
2 min couch stretch
2 min glute and hammy smash
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Cody Stelmach
1/17 cals (Round of 8 WW) // Day 12: #tylenot4me #MLJT #69%socialmediafree
I back squatted today!!!!! 🙂
19
8
#BBTJTP😃👊
Social Media (noun): forms of electronic communication through which users create online communities to share information, ideas, personal messages, and other content
Posting on this whiteboard is massive no social media foul!
You’re right..new hashtag #69%socialmediafree
Jenna Decker
5/6 rnd of wall walks
Glad there’s not a fee for showing up late to class. Time management is my New Years resolution
12
0
Pauly VanderKelen
Stretching WU
Bench Press: 10@135, 9@165, 8@185, 7@205, 6@225, singles @ 245, 265, 275, and 290# / 5x4@245# / 10 rep close-grip burnout @ 165# / 5x10 BOBBR into hip @ 205# / 3x12 Preacher Curl with 30# dumbbells.
0
0
Sarah Anderson
0/13 cals 😭 Few quick pulls on the rower couldn’t give me 1 lousy cal before the buzzer 😑
Kept BS light, still healing from 150 wall balls last week 🫠
7
0
Sylvia Christensen
2.5 WW/ 7
150 bullshit
8
7
Is that your new nickname?
Mr crabs is me with the moldy twitchy eye
And Michael is me raging at my rower. Just clicked 😂😤🤬
👏👏👏
Theresa Rosenquist
6th R … 4/6 WW mods
WW mod: 2 push-ups w/ 10 shoulder taps (in plank). BS: #105. Mega Mobility post.
12
0
Tim S.
2 of 6ww
bs at 240#. getting over a cold day 3. however, 1st time I rx'd an entire wall walks sequence(as long as you didn't see rep 3 in round 4)
12
0