Skill/Strength:
Every 1:30 for 4 Rounds
50 Double Unders
Max Set of Unbroken Strict Pullups
Metcon:
10 rounds for time of
4 Front Squats 115/80lbs
5 Hang Power Cleans 115/80lbs
6 Shoulder to Overheads 115/80lbs
20 min cap
Accessory Work:
5 rounds, each round for time, of
15/10 Echo Bike Calories
20 Air Squats
15/10 Echo Bike Calories
-Rest 3 mins between each round
Mobility:
3 min trap smash per side
2 min bicep smash per side
2 min forearm smash per side
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Alex Ebert
18:23 rx
Back after 3 rest days.. quad is better but still a little tight. Apparently can’t count. Did an extra HPC on 6 of the rds.. 🤷♂️. 40 DU 7, 6, 6, 5
18
0
Barb :)
Tried single arm dumbbell squat, hang cleans, barbell push-ups…2 rounds shoulder said no, roads echo fir 5km
Jumped rope, ring rows. Moved my body 🤷🏻♀️
10
0
james macco
12:38* 95 for all rounds, 105 for first 4rounds
Pull-ups 6/3/3/4. Dubs were all kinda F'd up today.
18
0
Jenny Wesolowski
8:22 @ 25# db each
Db movements for the complex 25#. Pp for s2oh. Need to wear belly band next time I do jump rope. They weren’t too comfortable today.
9
0
Jessica Ploof
13:08 or 13:58🤷🏼♀️ it was all a blurrr
65#, SU, 5/4/4/4 PU with red and blue band
15
0
Krystal Lowney
14:32 Rx
After 2 rds I switched to the DT method of dropping after 4 PCs and then doing to STO reps. DUs were messy, 3-4 PUs/round.
18
0
Pauly VanderKelen
Overhead Squat: 10@ 95, 9@115, 8@135, 7@155, 6@175#, singles @ 185, 205, 215, and 225#
4x10 Standing Ab Roll-outs on a ~16 degree board (16th hole down on the squat rack close hole pattern) alternating with 4x10 Tib Raises with 17.5# on each Tri-Flexor / 200 meter Backwards Walk Sled Pull with 135# on the sled / 200 meter Sled Push with 155# on the sled / 4x10 Calf Raise @ 200# alternating with 4x11 Shoulder Raise with 25# dumbbells.
0
0
Sylvia Christensen
10:47
85. Didn’t count the pullies bc there weren’t enough to count. 6 rounds 200m run, 12 T2B, 10 V-Ups
16
2
Theresa Rosenquist
A) 40 == RR B)🚫
Is this a head cold? Allergies? Air quality/particulates? 🤷🏻♀️ but it’s killing me! (Ok, 🚙🥜!)
1
0