Metcon:
12 Rounds
Run 200m
10 Deadlifts at Bodyweight/70% BW
10 GHD Situps
10 Box Jumps 24/20”
42 min cap
-Make sure DL weight is something you can do unbroken
-Be very careful with this volume of GHDs, and consider scaling down total reps
Accessory Work:
Every 3 min for 4 Rounds
Back Squat 2×5 at 75% 1RM
Back Squat 2×4 at 80% 1RM
Mobility:
3 min quad smash per side
3 min calf/achilles smash per side
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Alex Ebert
40:30 185# rx. Maybe even rx +…..
David Rueckl believes we did 13 rds instead….
14
2
Cody Stelmach
31:20 rx (all unbroken)
205#, running in the rain was neato
18
5
The rain did wonders for your hair. #MulletMess.😆
I guess having skinny legs makes deadlifts at body weight ez 4 u.
Omg Jenna you don’t even go here anymore 😂😂
T, the mullet mess has stayed all day!
Holy shit, Jenna from the top ropes in another state!
Danielle Sherman
Just finished
Thanks Ashley and Chels for baby duty.
Switched to situps after 100 GHD
17
1
That was all Ashley ☺️
David Rueckl
41:15
145# 24” box did the first 7 rounds jumping, then scaled to step ups.
Did 13 rounds because Alex can’t count and if he was doing 13, I was going to follow!
Moved forward 30’ today!
15
0
Jenny Renon
11 rds + 10 DL (finished last 10 GHD/Box Jumps after cap
DL at 100#
7
2
Justin Peterson
28:48 at 169lbs. Box jumping with wet shoes was a real trip (pun intended)
Focused on consistent pacing. First round was 2:13, then settled into a 2:28ish pace per round and maintained that.
17
0
Liz LeFevre
36:37- #105 DL (BW 150)
Fun grinder😍
9
1
I knew a girl in high school with that nickname!
Maria Onaindia
31:24 Rx
115# DL (160 BW), Accessory BS after 165/175
15
3
Pauly VanderKelen
Thruster: 10 reps @ 95, 115, 135, and 145#
4x5 Standing Ab Roll-outs on a ~7 degree board (3rd hole below the squat rack close hole pattern) alternating with 4x15 Wrist Curls with 30# dumbbells / 200 meter Sled Push with 210# (55+45+45+35+25+5# plates) on the sled right into 200 meter Sled Pull with the same weight / 4x12 Lateral Raise with 20# dumbbells.
0
0
Sylvia Christensen
41:56
125. I don’t weigh 180 😂 close enough
16
2
Theresa Rosenquist
34:20 (Scl’d AF)
500m Echo/DL Rx’d@105/AMSU/B-SU@16”. #GoodNuff (12 R was a bunch!😝)
11
0
Tricia Spencer
9 DL in 10th round
250m row, 130# DL, half GHD half sit-ups, half Jumps half step ups
5
0