Metcon:
Every 7 min for 4 Rounds
500/450 m Row
10 Alternating Dumbbell Snatches 70/50lbs
10 Burpee Box Jump Overs 24/20in
30ft Single Arm Overhead Walking Lunge 70/50lbs
-Scale to finish within the 7 min each round
Accessory Work:
Every 3 min for 6 Rounds
5 Strict Press at 75% 1RM
Mobility:
3 min hamstring/glute smash per side
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Alex Ebert
5:01, 🙃, 5:30, 5:50rx
Rd 2 scaled all reps to finish before 6min. Needed to attend to Emma locking herself in the office….
Where the 9:15 people at?!??
17
0
Autumn Jarvis
Between 3:50-4:05 per round
25# DB and burpee box step overs
And accessory work
18
0
Chelsea Sherman
?/ 4:11/ 4:21/ 4:18
30–> 35#db. Didn’t math well and went 60’ the first round 🤪
19
0
David Rueckl
About 5 minutes per round
Scaled to 35# and 20” I showed up and did my best! Moved 3’forward again today!
17
0
Grace Adler
✅
25# DB, step over, lunge in place to abmat. Had over 2 min each round to rest
16
0
Jenny Wesolowski
Everything scaled
15 cal echo bike, 10 hang double db hang clean to strict press (15# each), 10 box step overs (last two rds, did push-up to box before each step over), lunges w 8# each hand not lowering all the way (2nd rd did 60 ft).
12
0
Mel Sanders
4:39/4:18/3:55/3:52sc
30# snatch, #35 oh lunge | ty Andre for the warm-up and push
20
0
Mike Tomaso
40#DB Rd1 5:09 Rd2 6:40 Rd3&4 6:29 scales to 6 BBJO
Came out a little hot on the rower
13
0
Pauly VanderKelen
Strict Press up to 180#, then 5x10 @ 115#
5x5 Standing Ab Roll-outs on a ~9 degree board (23nd hole down on the squat rack close hole pattern) alternating with 5x10 Wrist Curls with 30# dumbbells / Chest Support Rear Delt Fly with 10# dumbbells / 4x10 Standing Lateral Raise with 25# dumbbells alternating with 4x25 Lying Heel Taps.
1
0
Theresa Rosenquist
🛟🤩Andre!🤩🛟
Thanks Andre!! & Apologies 515!! 👵🏻🧠🤦🏻♀️
Whopping 60 Cals on bike & can’t breathe. Not feeling great. 🤧
0
0