Skill/Strength:
EMOM 7
2-3-4-5-4-3-2
Back Squats @70% 1RM
Metcon:
For time
42 Row Calories
42 Alternating Dumbbell Snatches 50/35lbs
6 Shuttle Runs (25ft down and back=1)
30 Row Calories
30 Alternating Dumbbell Snatches
5 Shuttle Runs
18 Row Calories
18 Alternating Dumbbell Snatches
4 Shuttle Runs
20 min cap
Accessory Work:
Every 3 min for 4 Rounds
2x [2 Strict Press+2 Strict Press+1 Strict Press] @80%
2x [1 Strict Press+1 Strict Press+1 Strict Press] @85%+
-Rest 20 sec for each + between reps
Mobility:
2 min delt smash per side
2 min forearm smash per side
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Chelsea Sherman
13:54 RX
115# back squat with Krystal & shoulder press accessories with Mel & Jamie
17
0
Cody Stelmach
9:03 rx // 🍜er fun n EZ
Since everyone was doing extra reps I did 19 DB snatches last round for good measure
17
4
David Rueckl
15:43
Scaled to 10# I biked instead of rowing, but I felt like I really participated today! I’ll take the win! I moved a foot in my marathon today!
8
0
Jenny Wesolowski
15:47 30# db from hang
Probably could’ve pushed row more but belly already didn’t like standing after the row. All snatches from hang, slow, steady and unbroken. BS @ 105# (not 70%, maybe 60%)
12
0
Justin Peterson
9:01 easiest workout this year!
Just kidding, Cody. 10:19. Back squats at 325lbs.
11
1
I finished the second round at 9:01 🤷♂️
Kevin Hansen
Quit - but went unbroken - 11:42
285 BS
11
2
Steve Kaster
About 17:30, scaled weight to protect arm and did 12 shuttle shuffle runs per round - because .. I have no idea
315 back squat- probably some above parallel
14
3
Because,…I’m gonna bet you were talking to Fameree during the briefing. 😆😆😆🫶🏼
This is funny
As one of my shirts says, my wife says I only have 2 faults- I don’t listen and something else
Theresa Rosenquist
17:15**
**Scl’d w/: #25 DB & 👵🏻 slog outside ➡️~75’ & ⬅️x3/2/1. BS @ #112✅.
11
0
Tim S.
rest day
didn't work out but I have a feeling that if I did today's wod I'd be a bit behind James' time...
6
0