Metcon:
8 Rounds
6 Alt. Dumbbell Squat Snatches 70/50lbs
15/13 Cal Bike
12 Pullups
-27 min cap
Accessory Work:
Every 3:30 for 5 Rounds
5 Front Squat at 65% 1RM
-3 second descent, 1 sec pause in basement
Mobility:
3 min quad smash per side
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Chelsea Sherman
26:01?
Half rds tough guy regular db snatches- 50#, the other half 25# squat snatches.
12
0
David Rueckl
22:01
35# dumbbell and ring rows
I suck at squats, but I at least show up and try.
I continue to move forward 3” at a time.
11
0
Heidi Jones
23:08 (I think?)
Played it safe... the knee was a little wonky today. 15# DB / Green Banded Pull Ups & Ring Rows / Slower 6 Cal Bike for the last three rounds
5
0
Ian Wilson
Loosened up my back - felt great after the 4th!
I would like to acknowledge the return of the Mack (Jim Macco)! https://www.youtube.com/watch?v=uB1D9wWxd2w
15
2
james macco
I think 24:40* 50# db
It's good to be back with the best group of folks ever to exist at 5:15 A.M.!
11
0
Jamie Neubauer
4 rds RX - then back had other plans
Sad. Would have liked to see how I finished this - even though I didn’t like 13 cals/rd
14
0
Jenny Wesolowski
24:18
6 db thrusters 20# each, 13 cal echo, 12 db bent over rows 25# each. Everything easy and light except for the bike. Lung function maximally impeded at this point
8
0
Justin Bruehl
18:41
5
2
Thanks for the db sqt sntch tips. I still can't do them but your input will help me in the future. thanks coach!
O I miss that name. Thanks Tim!
Maria Onaindia
23:25 Rx
Maria one year ago would be very proud of Maria today-no cap, no singles w/PUs, no rips-accessories to 120#
13
0
Mel Sanders
6 pu short sc
Db #25, pu (r&b) r1 no bands, row 18 cal
3
1
omg I love you so much
Mel's Husband
capped *
6 pullups short. scaled to 6 pwr snatch followed by 6 goblet squat @70# cuz I can't db squat snatch my own fingernails....
6
0