Skill/Strength:
EMOM 10
Odd: Run 200m
Even: 8 Shuttles (25ft down and back=1)
Metcon:
Every 4:30 for 5 Rounds
2x [ 2 Deadlifts + 1 Deadlift + 1 Deadlift ], 85% 1RM 3x [ 1 Deadlift + 1 Deadlift + 1 Deadlift ], 90% 1RM
-Rest 20 sec for each +
Accessory Work:
Every 3 min for 5 rounds
1x [ 1 Hang Clean + 1 Clean + 2 Jerks ]
-Do the hang clean and drop it, rest 10 sec, then do the clean+2 jerks
-Add load each round
Mobility:
3 min calf/achilles smash per side
3 min hamstring smash per side
3 min glute smash per side
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Bradley Boockmeier
Finished all the running.
Worked up to 425# on the deadlifts. That was a pleasant surprise today.
13
0
Carrie Schatzman
Biked instead of running;
DL 225 & 235; accessory work w/ Jamie up to 120#
5
0
David Rueckl
Showed up
I’ll take running sucks for 300 Alex, what is a lap and a half, and seven shuttle runs. Dead lifted up to 100 pounds today. Another fantastic workout, I moved another foot in my marathon today!
13
0
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worked out
groin issue. ran for 10 min. no stop. made all but last two shuttles, ran 169 meters. . core work skipped deads
12
0
Grace Adler
✅
Ran for 10 minutes - did not hit any of the target each minute. DL 175/205/215/225/235#
14
0
Ian Wilson
Fun with Friends
Felt a little tired, but still loved every second. Up to 405# DL
15
0
james macco
DL up to 87%, 345. Wasn't feeling it today so I bailed on the final round
Also ran for 10 minutes. Tried my best to keep up with Fast Ashley but that was a fools errand.
17
0
Jenny Wesolowski
Echo .5 km and 8,6, 6, 6, 6 shuttles, Deads @ 125 1st rd, then 135# 4-4-4 rep scheme for all
12
0
Kevin Hansen
Snatch work / Pause FS’s
21 EMOM: 1: 6 C&J 135 // 2: 12 Wallballs 25# // 3: 24 crossovers
14
0
Liz LeFevre
200m/6 shuttles …. Built for feed,,,not speed 💁♀️🏋🏻♀️
DL-#245-#260…..dragon bowl complex accessory work
9
0
Maria Onaindia
✅
Did the EMOM just ran behind Steve and finished everything 10ish seconds after him, used DL timer to practice cleans for 🐉🥣
14
0
Mel Sanders
Fitness & coffee
Ran for 10 min, not all to 200, not all shuttles. Dragonbowl. Coffee.
15
0
Scott Adler
Varying kb deadlifts
Good runs other than missing the 100 m mark in the first round.
14
0
Steven Leiterman
EMOM Completed
Front rack positioning and cleans with empty bar and 95 lbs
14
0
Tom Fameree
^315# deads
Moved really slow on the runs. Why do my knees hurt so bad! Has Father Time finally caught me? Accessory work on ski erg, bike and assault bike. 300 cal total.
15
0