Skill/Strength:
3 rounds for quality
Wall Handstand Hold 40 secs
30 Banded Tricep Extensions
Metcon:
Retest Friday (Rio 7/5/2022)
20-15-10-5
Burpee Box Jump Overs 24/20”
Hang Squat Cleans 135/105lbs
Accessory Work:
Every 2 min for 6 Rounds
2 Overhead at 75% 1RM
Mobility:
2 min tricep smash per side
2 min delt smash per side
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Chelsea Sherman
12:12 (35 seconds faster than last yr)
Stayed with 70# like last year. Still not super fun or EZ lol
15
0
David Rueckl
15:30 @ 65#
24” box . Burpee’s are not my favorite, but just kept grinding and got it done. Moved another 3’ forward today! ( I was told if I only move 3 inches a day it would take me 1050 years to complete my marathon. And so I guess will move 3 feet a day)
14
0
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17:35
finally a retest and I didn't do it last year 😞.
9
1
I thought the same, too close to the 4th!
Jenny Wesolowski
My own thing
VERY easy 4 rounds: 12 cal echo bike, 15 db RDL’s, 10 db curls, 10 tricep extensions, 20 alt bw lunges not lowering all the way. Did some wall sits, band work, etc.
9
0
Jordan Teague
14:57, sc
85#, step overs. July 22' was 65#, capped after round of 15. 🎉🎉
14
2
Justin Peterson
8:47. Apparently I modified the workout last year since my score said “Broken Neck” 🤷🏼♂️
12
0
Krystal Lowney
11:59 85# (3:22 faster!)
8 mile run this morning but I’m a sucker for a retest👊🏻
11
1
That’s like way faster
Mel Sanders
11:53 sc
warmed up to do #105 and dropped to #85 after 2 reps... ty sylvia for kick-up tips & assistance...mmm coffee...
15
0
Sylvia Christensen
19:58
The goal today was to get through it. Highly recommend more than 4 hours of sleep 🫨
9
0
Theresa Rosenquist
#EllijayGAWOD📈🧸🕷️🐜🐝🥵☀️🏡
#Have KBsJR&AMWilltravel : 4R ~ 20min: 150 SU/KB complx(#18 5R+5L: Cln-snatch-V.salute)/15 KBS (#35)/25 AMSU/3 WW subs.
11
0