Skill/Strength:
EMOM 12 alternating between
20 Single Under Crossovers
4 Bar Muscle Ups
10 Box Jumps 30/24”
Metcon:
12-2-10-4-8-6
Kettlebell Goblet Squat 70/53lbs
Burpees to pullup bar touch
-1 Rope Climb between each round (5 total)
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Danielle Sherman
Open gym
Tuesdays cleans. Run/ski. Time to travel. See everyone in 8 days. Have a great week.
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39 sit ups scaled
20 min amrap. 1k row 25gdh 25sit ups 500m row 25 hollow rock. yoga w/mel @gbcf 4pm
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Pauly VanderKelen
500 meter Row WU
DL: 10@155#, 9@225#, 8@275#, 7@315#, 6@365#, 1@ 385#, then 5x5 @ 335# / 3x12 Barbell Overhead Tricep Extension @ 85# alternating with 5x10 Dragon Flag Negatives and 3x12 Seated Incline Arm Curl with 30# dumbbells / 3x12 Tricep Pulldown @ 65# alternating with 3x12 Preacher Curl with 30# dumbbells / 20-rep Hammer Curl with 30,25,20, and 20# dumbbells.
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