Skill/Strength:
Every 3 min for 3 Rounds
20 Alt Bicep Curls
15 Banded Tricep Pushdowns
Metcon:
Run for 10 minutes
Rest 2 min
Run for 5 minutes
Accessory Work:
Every 3 min for 5 Rounds
Power Clean+Hang Power Clean
-Start at 70% and add load each round
Mobility:
3 min hamstring smash per side
You must login above to log your score
Bradley Boockmeier
Got yolked with the curls.
2026. 1185. Insanely boring by myself during open gym. Ran it upstairs, so you know, altitude training.
9
0
David Rueckl
1800,900m
Showed up and ran as hard as I can. Moved 12” in my marathon today.
Wanted to run with Sam, but she’s a show off. So technically, I ran solo.
7
2
Kevin Hansen
Partner WOD w/ Autumn
Back Rack Step Ups - up to 165 x 10 // Snatch DL 5x5 @205
8
1
my shoulders are not happy..
Liz LeFevre
Skill bicep/tri #20 + Wednesdays WOD 21/23/20/23=87 GHD
Accessory clean complex -#145
6
0
Theresa Rosenquist
👵🏻shuffle 1375m/699.25m 🦾🦾🦾
Run v. Walk: run has a moment when both feet are off the ground simultaneously. Technically… I ran!! 😃🥳🤸🏻♀️ & 2nd > 1/2 the 1st.
8
0