Skill/Strength:
20 min to establish 1RM Back Squat
Metcon:
As many reps as possible in 7 mins of
3 Thrusters, 100/65 lbs
3 Chest-to-bar Pull-ups
6 Thrusters, 100/65 lbs
6 Chest-to-bar Pull-ups
9 Thrusters, 100/65 lbs
9 Chest-to-bar Pull-ups
-Continue adding 3 reps each round to each movement until time expires.
Accessory Work:
4 Rounds
15 hip extensions
10 barbell hip thrusts (add weight each round)
Mobility:
2-3 min glute and hammy smash
WOD
5:15AM-6:15AM
WOD
6:15AM-7:15AM
Open Gym
7:15AM-8:15AM
WOD
8:15AM-9:15AM
WOD
9:15AM-10:15AM
Open Gym
10:15AM-11:30AM
WOD
11:30AM-12:30PM
WOD
12:30PM-1:30PM
Open Gym
1:30PM-3:15PM
WOD
3:30PM-4:30PM
WOD
4:30PM-5:30PM
WOD
5:30PM-6:30PM
WOD
6:30PM-7:30PM
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Cody Stelmach
30 min C2 Bike - 16k meters/569 cals // Back squats up to 205 // 5/18 thrusters
The bike prior is not recommended, died in the round of 15 thrusters
12
0
Donny Covaciu
5/15 RX
355lb BS 30lb PR. Accessory work with Alex. KB Farmer carries & ab workout
12
1
Nice!!
james macco
Dad: 6/15 Thrusters. Sarah 2/15 Thrusters
Fun working out with my kid this morning even if she did show me up by butterflying her C2B while I did singles.
11
3
Sarah didn’t show you up , she kicked your A… !
Loved seeing this!!!
Steve, I've gotten used to her kicking my ass regularly.
Jenna Decker
2/15 pull-ups ; 215-# Back Squat PR.
A wise man once told me the lats are the ass of the back.
4
1
but no one ever sang "you can do it put your LATS into it"....
Maria Onaindia
1/15 C2Bs
First time doing C2B in a workout-205# squat (10# PR)
15
3
Molly Leiterman
10 PU/ rd 15
Thruster at #65, Pull ups & chest high as possible
Back squat 190 - 10 lb pr! Felt alright still may have more but knees were done today
Some T2B practice
13
0
