Wednesday, June 28, 2023
Novokirghiz
Metcon:
4 rounds, 4 mins each, for max reps of
21/15 Cal Row
15 Box Jump Overs 24/20in
20 Alt. Front Rack Lunge 135/95lbs
max reps in remaining time Squat Clean Thrusters 135/95lbs
-Rest 2 mins between each round
Accessory Work:
Every 2:30 for 6 Rounds
1 Power Snatch+1 Hang Snatch (any style)+1 Overhead Squat
-Start at 75% Power Snatch max and add load each round
-Unbroken complex
Mobility:
3 min glute smash per side
3 min calf/achilles smash per side
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Carrie Schatzman
3,3,2,0; scaled
65#; switched to a couple step ups in rds3&4; finished last set of lunges but no barbell for last 7 lunges (hip probs) Lots of mobility & stretching after!!
0
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Danielle Sherman
Open gym
4 rounds of 10 cal bike, 14 step ups, 12 back rack lunges and 5 clusters
17
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David Rueckl
I showed up
Scaled to 10# step ups and bike 15 cal.
but all in all, this was an outstanding workout! I'll take the win!!! Moved 6" in my marathon today!!
17
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scaled and bailed
1 thruster. 15 lunges. 12 lunges. 10 lunges. 115# .almost lost it today 🤮
11
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james macco
Low energy today but Ian says I should be grateful for my health so, I am. :)
20
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LAURIE MARTINEZ
I didn't like it but I needed it!
Box jumps, Bar plus wood, no thrusters during WO but did 8 reps for extra credit 😁
16
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Natalie Blomquist
11,12,13,14 modified due to wrist injury
10 bike cals, single arm front rack db lunges, single arm db squat clean thrusters #35
16
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Pauly VanderKelen
Overhead Squat: 5@95, 115, and 135#, 4@165, 3@185, 2@205, singles @ 225, and 235#
4x10 Standing Ab Roll-outs on a ~15 degree board (17th hole down on the squat rack close hole pattern) alternating with 4x11 Tib Raises with 17.5# on each Tri-Flexor / 4x11 Calf Raise @ 200# alternating with 4x12 Shoulder Raise with 25# dumbbells / 1x10 Nordic Curls with PVC assistance on the GHD.
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Theresa Rosenquist
Active Rest = 22 min/200 cals
200 Cals On C2 bike, ⬇️R/⬆️Cadence, 50 on/50 EZ. Perfect for tight muscles & GROSS air quality!!😷🥵 We need the vacuum from SpaceBalls!!
14
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