Metcon:
For time
Row 1500m
30 Shuttle Runs 30ft
30 Burpee Box Jump Overs 24/20”
30 Double Kettlebell Clean & Jerks 53/35lbs
30 Burpee Box Jump Overs 24/20”
30 Shuttle Runs 30ft
Row 1500m
-Sub 50/35lb DBs if needed
Accessory Work:
Every 4 min for 5 Rounds
Deadlift 1×4@75%,2×4@80%, 1×3@85%, 1×2@87%
Mobility:
3 min calf/achilles smash per side
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Barb :)
Double capped
Walk/jog/crawl shuttles, burpee plate step over, 18#.
Made it through 17 of the 2nd set of shuttles
8
0
Bradley Boockmeier
Took a while 🙂
Took a nice digger on a box jump. Almost hit Adam with my box
20
0
Christopher Adam
39:24, ran the full length of cones outside because Cody told me that was the correct distance( double or something)
10
2
Jordan Teague
🧢 1300m**
30# DB for 20 reps, 26# KB for 10 reps, step overs.
Benched after with my fav cardio
10
0
Maria Onaindia
30:50
Rx- KBs were tough-fun workout!
Some gymnastics practice after but the body wasn’t having it
18
0
Mel Sanders
Dnf
33/60 bike cal, 26#kb, hit my bruised knee with kb-2nd set burpee no bjo
19
0
Pauly VanderKelen
Front Squat: 5@135, 4@185, 3@225, 2@275, singles @ 315, and 345#, failed 365#, then 5X4 @ 285# every 2:30.
1 minute Front Rack Walk-out @ 315# / Static Bar Hang for one minute / 5x10 Standing Ab Roll-outs on a ~30 degree board (6th hole down on the squat rack close hole pattern) alternating with 5x13 Wrist Curls with 25# dumbbells / 5x10 Calf Raise @ 195# alternating with 5x12 Shoulder Raise with 25# dumbbells.
1
0
Steven Leiterman
27:09***
***Half the shirt half the reps (accidently did half the shuttles)
16
0
Theresa Rosenquist
🐌👵🏻!
0.69m@TC/42:55. That kinda sucked the MoJo right out! HR@169! 😆 Made a few mods: SLOMO BBSU (16”), 60’ shuttles/R2 (R1=🥴😵💫), #26 KBs. ROM/Vac Repair after.
13
0